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Cable Curl

The Cable Curl is an isolation exercise for the biceps performed with a cable machine and a straight or EZ-bar attachment. The constant tension makes it particularly effective for building arm size and strength.

Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
No
How to do the Cable Curl - exercise demonstration
How to

How to do the Cable Curl

  1. 01

    Attach a straight bar or EZ-bar to the low pulley of a cable machine.

  2. 02

    Stand facing the machine with feet shoulder-width apart and grip the bar with an underhand, shoulder-width grip.

  3. 03

    Keep your elbows tucked against your sides and your torso upright.

  4. 04

    Curl the bar upward by flexing your elbows, keeping your upper arms stationary.

  5. 05

    Squeeze your biceps at the top of the movement.

  6. 06

    Lower the bar under control until your arms are fully extended.

Performance tips

Cues that matter

  • Keep your elbows pinned to your sides to isolate the biceps
  • Avoid using body momentum or swinging the weight
  • Maintain a slow, controlled tempo on the lowering phase to maximize tension
Common questions

Frequently asked

What muscles does the Cable Curl work?

The Cable Curl primarily targets the Biceps. Supporting muscles include Forearms, Forearm Flexors.

Is the Cable Curl a compound or isolation exercise?

The Cable Curl is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.

What equipment do I need for the Cable Curl?

You need the following equipment: Weight Plates, Cable Machine, Straight Bar.

What difficulty level is the Cable Curl?

The Cable Curl is rated as beginner difficulty. It is suitable for those new to resistance training.

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