How to do a Cable Bicep Curl

Authored by Fitbod

About Cable Bicep Curl

Sets Logged
1,821,914
Popularity Rank
71st
Difficulty
Beginner
Biceps Strength
93 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Similar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.

  1. Place the cable anchor at the lowest setting.
  2. Stand upright with your feet hip width apart while grabbing the handle so that your palms are facing up.
  3. Bend your elbows to raise the handle up towards your shoulders keeping your elbows close your torso.
  4. Controllably return to the starting position.

Common Mistakes

  • Limit Range of Motion at the Bottom

    There should always be tension on your biceps. It’s very common to lose tension at the bottom of the movement when your arms are fully extended. Limit your range of motion and keep your arm slightly bent to maintain tension in your biceps between reps.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps