Cable Curl
A low cable keeps the line of pull loaded from bottom to top, so the biceps never get a break the way they do at the top of a free-weight curl. That constant tension makes it excellent for a controlled pump and for higher-rep work. It is beginner-friendly and easy to adjust load in seconds.
- Equipment
- Cables
- Body part
- Biceps
- Type
- Strength
- Browse by muscle
- Biceps Brachii Long Head, Biceps Brachii Short Head
- Browse by movement
- Elbow Flexion
- Target
- Biceps Brachii Long Head, Biceps Brachii Short Head
- Secondary
- Brachioradialis
How to do it
- 1
Attach a straight or EZ bar to a low pulley and grip it underhand.
- 2
Step back to put tension on the cable and stand tall with elbows at your sides.
- 3
Curl the bar up toward your shoulders by flexing the elbows.
- 4
Squeeze at the top, keeping the upper arms still.
- 5
Lower under control, resisting the pull back to a straight-arm start.
- 6
Exhale as you curl, inhale as you lower.
Tips
- Stand far enough back that the stack stays lifted at the bottom for constant tension.
- Keep your elbows fixed; do not let the cable drag them forward.
- Because tension never lets up, slightly higher reps work well here.
Variations
Common mistakes
- Leaning your torso back against the pull so your bodyweight holds the load and your arms only finish the job. Stand with the shoulders stacked over the hips and let the cable pull.
- Letting the elbows slide back behind your ribs at the top, which changes the cable angle and turns the last part of the rep into a short row.
- Setting up so close to the frame that the bar path runs into your knees at the bottom. Take a half step back so the arms can hang clear of the machine.
- Reading the number on the stack as kilos and comparing it with your dumbbells. Pulley ratios and friction differ between machines, so keep a separate log for the one you use.
Frequently asked
- How many sets and reps of the cable curl should a beginner do?
- Three sets of 12 to 15 suit the constant tension better than heavy triples do. Set the pin where the last two reps are hard but the elbows stay pinned, and rest about a minute between sets. When 15 comes easily on all three sets, move the pin one plate and start again at 12. A drop set at the end is easy here, since stripping two plates takes a couple of seconds.
- What is the closest thing to a cable curl at home?
- A resistance band stood on with both feet, because it is the only home option that keeps tension on the biceps at the bottom of the rep. It is not identical: a cable is even from start to finish while a band gets harder as you curl. Dumbbells build the same muscle but the load falls away at the top, so slow the lowering to make up for it. A loaded backpack curled by the straps is the fallback.
- Cable curl or dumbbell curl, which should I use?
- Pick the cable when you want a controlled pump, higher reps, quick load changes for drop sets, or a steadier line of pull because free weights bother your elbows. Pick dumbbells when you want to load heavy, train each arm on its own, or rotate the palm fully, which a fixed bar will not allow. The cable is the poorer choice as your only biceps work, since the arms stay beside the body and the long head never gets stretched under load.
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