Cable Curl: How-to, Tips & More
The Cable Curl is a beginner isolation exercise for your biceps. You do it with cable machine and straight bar. It is a good fit when your goal is muscle growth.
Muscles worked
Biceps
Primary
How to do the Cable Curl
- Attach a straight bar to the low pulley and hold it palms up.
- Stand tall with your elbows at your sides.
- Curl the bar to your chest.
- Lower slowly until your arms are straight.
Cable Curl tips
- The cable keeps tension through the whole rep.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Straight bar
Type
Isolation
Cable Curl alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Cable Curl work?
The Cable Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Curl good for beginners?
Yes. The Cable Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Curl?
You need cable machine and straight bar.
Add Cable Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon