Cable curl

Step by step instructions, muscle activation and variants for the Cable curl.

EasyBiceps

About this exercise

The cable curl is a biceps isolation exercise that keeps constant tension on the muscle throughout the entire range of motion thanks to the cable. It is excellent for building biceps strength and size with smooth, controlled resistance.

How to Perform

Attach a straight bar to a low pulley and grasp it with an underhand grip, hands shoulder-width apart
Stand upright with your feet shoulder-width apart and your elbows tucked close to your torso
Curl the bar upward toward your shoulders by bending your elbows
Squeeze your biceps at the top of the movement
Slowly lower the bar back down until your arms are fully extended
Repeat for the desired number of repetitions

Muscle Activation

Primary

Biceps

Common Mistakes

Common mistakes content is coming soon.

About the Cable curl

The Cable curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.