About this exercise
The cable biceps curl uses a low pulley and a straight or EZ bar to keep the biceps under constant tension throughout the entire range of motion. It is an effective isolation exercise for building biceps size and peak.
Cable Biceps Curl
Step by step instructions, muscle activation and variants for the Cable Biceps Curl.
MediumBiceps
How to Perform
- Attach a straight bar or EZ bar to a low pulley cable machine and set the appropriate weight
- Stand facing the machine with feet shoulder-width apart
- Grip the bar with an underhand grip, arms fully extended
- Keep your elbows at your sides and upper arms stationary
- Curl the bar upward until your forearms are fully flexed and biceps are fully contracted
- Squeeze the biceps at the top of the movement
- Lower the bar slowly back to the starting position
- Repeat for the desired number of reps
Muscle Activation
Primary
Biceps
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Cable Biceps Curl
The Cable Biceps 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.