Cable Biceps Curl

Biceps Curls using cable are a great way to isolate and strengthen your biceps muscles. Here are the steps to perform this exercise:

Attach a straight or curved bar to the low pulley of a cable machine and adjust the weight according to your fitness level.
Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. Grab the bar with an underhand grip, palms facing up, and hands shoulder-width apart.
Keep your elbows close to your sides and your upper arms stationary. Curl the bar up towards your chest, contracting your biceps and exhaling.
Pause at the top of the movement and squeeze your biceps for a second. Then slowly lower the bar back to the starting position, inhaling and extending your arms fully.
Repeat for the desired number of repetitions.

The cable biceps curl is a popular variation of the classic curl that uses cables to provide constant tension on your biceps throughout the entire range of motion. This helps maximize muscle activation, leading to better growth and arm definition.

Because cables eliminate the "easy" parts of the rep, they force your biceps to work harder from start to finish.

Muscles Worked

Primary: Biceps brachii (both heads)
Secondary: Brachialis, forearms (as stabilizers)

The cable setup allows for smooth, controlled motion and continuous resistance, which is great for both hypertrophy and pump work.

How to Do It (Step-by-Step)

Set the cable to its lowest setting and attach a straight or EZ-bar handle.
Stand tall, grab the handle with an underhand grip, arms extended, and step back to add slight tension.
Curl the handle toward your shoulders by bending your elbows—keep them pinned at your sides.
Squeeze your biceps at the top, then lower the handle slowly to full extension.
Repeat for the desired reps.

💡 Focus on moving only your forearms—keep your shoulders and upper arms stable.

Recommended Rep & Rest Ranges

Goal	Reps	Rest
Hypertrophy	8–12	30–60 sec
Endurance	12–15+	15–45 sec

Track your progress with Auto Progression to stay consistent and keep growing.

Form Tips

Full stretch: Don’t cut the range of motion short—feel the biceps stretch at the bottom.
Controlled tempo: Lift and lower slowly; avoid using momentum.
Elbows stay pinned: Don’t let them drift forward or flare out.
Keep wrists neutral: No bending or curling your wrists during the lift.

When to Use It

As part of your arm or pull day
After heavier compound movements to target biceps directly
For high-rep finishers or pump work

Common Mistakes

❌ Using momentum and swinging the body
❌ Letting elbows drift forward, turning it into a shoulder movement
❌ Rushing through reps without controlling the eccentric
❌ Not achieving a full stretch or squeeze

📌 Cable curls are all about control and constant tension—don’t rush them.

Progress Smarter with Volym

Set and adjust rep targets with Auto Progression
Log total volume and trends in Workout History
Stay consistent and focused between sets using the Rest Timer

Cable Biceps Curl – Frequently Asked Questions

Answers to common questions about using cable curls for bigger, stronger biceps.

Cables provide constant tension throughout the movement, helping maintain biceps activation at all points of the range.

Both work well—an EZ-bar is easier on the wrists, while a straight bar may allow a slightly stronger contraction.

Use a weight that allows you to perform controlled reps with full range of motion. Quality matters more than max load.

Yes! Single-arm variations can help correct imbalances and improve mind-muscle connection.

Typically after compound pulling movements (like rows or pulldowns) to isolate the biceps.

Related Exercises

Barbell Biceps Curl Machine Biceps Curl Plate Curl Dumbbell Biceps Curl Seated Dumbbell Zottman Curl