Cable Bicep Curl
A cable-based curl variation that keeps constant tension on the biceps throughout the entire range of motion.
Equipment: Cable machine
How to do it
- 1Attach a straight or EZ bar to a low pulley and stand facing the machine, gripping the bar underhand with your arms extended.
- 2Brace your core and keep your elbows pinned at your sides as you curl the bar up toward your chest.
- 3Squeeze your biceps at the top, then lower the bar back down with control to a full arm extension.
Common mistakes
- Leaning back and using the hips to help swing the bar upward.
- Letting the elbows drift forward or flare out during the curl.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Bicep Curl safe for beginners?
Yes. The Cable Bicep Curl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Cable Bicep Curl work?
The primary mover is your biceps. As a pull movement, it also involves your forearms and shoulders.
What can I substitute if I don't have cable-machine for the Cable Bicep Curl?
The Dumbbell Bicep Curl targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have cable-machine available.
See the Dumbbell Bicep CurlRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.