Cable Bicep Curl

Target Muscle: Biceps
Equipment: Cable Machine
Level: Beginner
Cable Bicep Curl

The Cable Bicep Curl provides unmatched constant tension for bicep training. Unlike free weights where resistance changes with leverage, cables pull consistently throughout the entire curl. This means your biceps work hard at both the fully stretched (bottom) and fully contracted (top) positions — the two points where dumbbells and barbells provide the least resistance. Different attachments (rope, straight bar, EZ bar) allow you to emphasize different parts of the bicep.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Attach a straight bar, EZ bar, or rope to a low pulley

  2. Step 2

    2. Select weight and grip the attachment with an underhand (supinated) grip at shoulder-width

  3. Step 3

    3. Stand facing the cable with feet shoulder-width apart, arms fully extended with tension on the cable

  4. Step 4

    4. Pin your elbows to your sides — they must stay fixed throughout

  5. Step 5

    5. Curl the handle toward your shoulders by flexing at the elbows only

  6. Step 6

    6. Squeeze biceps hard at the top for 1 second, then lower under control (2 seconds down)

Pro Tips

  • Keep your elbows absolutely still — if they drift forward as you curl, you are using front delts to assist. Do not lean back to complete reps; stand tall with braced core. For a deeper peak contraction, supinate your wrists outward at the top (with rope attachment). Vary the attachment weekly: rope for peak contraction, straight bar for overall mass, EZ bar for wrist comfort.