Cable Curl
Arms
Weight & Reps
Cable
Cable curls provide constant tension throughout the entire range of motion, unlike dumbbells where tension drops at the top and bottom. Use a straight bar or rope attachment.
How to Do Cable Curl
- Set the cable to the lowest position and attach a straight bar or EZ bar
- Stand about a foot from the machine with elbows pinned to your sides
- Curl the handle up to shoulder height, maintaining constant tension
- Lower with control — the cable keeps tension even at the bottom, so don't rush the negative
Form Cues
- Set the cable to the lowest position and attach a straight bar or EZ bar
- Stand about a foot from the machine with elbows pinned to your sides
- Curl the handle up to shoulder height, maintaining constant tension
- Lower with control — the cable keeps tension even at the bottom, so don't rush the negative
Common Mistakes to Avoid
- Standing too close to the cable machine, which reduces the effective range of motion
- Leaning back to cheat the weight up instead of curling with strict bicep isolation
- Using momentum at the bottom of the rep where the cable should provide maximum tension
Muscles Worked
Primary
Biceps Brachii (Short Head)
Biceps Brachii (Long Head)
Secondary
Brachialis
Brachioradialis
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the cable curl work?
Cable curls target both heads of the biceps brachii with constant tension throughout the range of motion, plus the brachialis, brachioradialis, and forearm flexors.
How much should a beginner cable curl?
Beginners typically start at 20-40 lbs (9-18 kg) on the cable. Cable weight feels different from free weight — start light and focus on the constant tension advantage.
Cable curls vs dumbbell curls — which is better?
Cable curls provide constant tension (including at the bottom where dumbbells have none), while dumbbell curls are more versatile and allow supination. Cables are better for time under tension; dumbbells are better for overall development.
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