How to Do the Cable Biceps Curl
The cable biceps curl uses a low pulley, so the cable keeps tension on your biceps all the way through the movement, including at the top where dumbbells go slack. It is smooth, easy to adjust in small weight steps and gentle on the elbows. It suits beginners and anyone adding steady biceps volume.
Log every set of your Cable Biceps Curl in Superlift
Muscles worked
Primary
- Biceps
Secondary
- None to speak of
How to do the Cable Biceps Curl
- 1
Attach a straight or EZ bar to the lowest pulley and stand facing the machine, a step back.
- 2
Grip the bar with an underhand grip, hands shoulder-width apart, arms hanging straight.
- 3
Pin your elbows to your sides and stand tall with your shoulders back.
- 4
Curl the bar up toward your shoulders without swinging.
- 5
Squeeze your biceps at the top while the cable stays tight.
- 6
Lower slowly until your arms are straight, keeping tension on the cable.
Form cues to remember
- Elbows pinned to your ribs
- Stand tall, ribs down
- Squeeze at the top
- Lower slowly, never let the stack drop
Cable Biceps Curl video tutorial
Common mistakes
Leaning back to heave the bar up
Lower the weight and keep your torso still.
Letting your elbows drift forward
Keep your elbows beside your torso so your biceps stay loaded.
Letting the weight stack crash
Lower under control so the cable stays tight.
Stepping too close to the stack
Stand a step back so the cable pulls you slightly forward and keeps tension.
Sets and reps
| Muscle growth | 3–4 sets of 10–15 reps, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–25 reps, 30–45 sec rest |
Keep your back neutral and avoid swinging, which can strain the lower back. Control the bar on the way down so the stack doesn't pull you forward.
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Track your Cable Biceps Curl and watch it go up
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Cable Biceps Curl FAQ
Is the cable biceps curl better than the dumbbell curl?
The cable curl keeps constant tension through the whole rep, while dumbbells ease up at the top. Neither is strictly better, and many lifters use both.
What attachment should I use for the cable biceps curl?
A straight bar or EZ bar works well; EZ bars are easier on the wrists. A rope or single handle lets you vary the grip.
How often should I do cable biceps curls?
Two to three times a week with moderate volume works for many people. Make sure you recover enough, since biceps also work on every pulling exercise.
