Cable Biceps Curl
Cable Biceps Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Low pulley
Attach a straight bar to the low pulley and secure the weight pin.
- Grip
Grasp the bar shoulder-width apart with palms up.
- Distance
Stand far enough back to keep the cable from rubbing your legs; keep your knees soft.
- Arm position
Place your elbows beside your torso and align your wrists with your forearms.
- Lift
Exhale and curl the bar toward your upper abdomen and chest without moving your shoulders forward.
- Top pause
Pause briefly with your elbows in place and feel the cable tension.
- Return
Lower slowly and repeat through the same bottom range before the weight stack rests fully.
Key technique points
- Keep your elbows fixed by your sides.
- Keep the cable from rubbing your legs.
- Keep your wrists straight.
- Do not bring your shoulders forward.
- Maintain tension on the stack.
- Do not generate momentum with your torso.
Common mistakes
Standing too close to the pulley
Do not move the cable against your shins; leave enough distance for the bottom arc.
Elbows moving forward
Do not lift your upper arms to bring the bar closer to your chest; bend your elbows with your shoulders still.
Rocking the lower back
Do not lean backward to pull the cable; establish balanced foot support.
Curling the wrists
Do not use wrist motion to roll the bar from your fingers into your palms; keep your hands in line with your forearms.
Slamming the stack
Do not hit the plates down at the bottom for momentum; control the cable throughout the return.
Loading the shoulders at the top
Do not pull the bar to chin height and shrug; pause at a comfortable curl contraction.
Frequently asked questions
Cable Biceps Curl: why is “Standing too close to the pulley” a mistake?
Do not move the cable against your shins; leave enough distance for the bottom arc.
Cable Biceps Curl: why is “Elbows moving forward” a mistake?
Do not lift your upper arms to bring the bar closer to your chest; bend your elbows with your shoulders still.
Cable Biceps Curl: why is “Rocking the lower back” a mistake?
Do not lean backward to pull the cable; establish balanced foot support.
Cable Biceps Curl: why is “Curling the wrists” a mistake?
Do not use wrist motion to roll the bar from your fingers into your palms; keep your hands in line with your forearms.
Cable Biceps Curl: why is “Slamming the stack” a mistake?
Do not hit the plates down at the bottom for momentum; control the cable throughout the return.
Cable Biceps Curl: why is “Loading the shoulders at the top” a mistake?
Do not pull the bar to chin height and shrug; pause at a comfortable curl contraction.
What should I focus on when doing Cable Biceps Curl?
Keep your elbows fixed by your sides. Keep the cable from rubbing your legs. Keep your wrists straight. Do not bring your shoulders forward. Maintain tension on the stack. Do not generate momentum with your torso.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.