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 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?
Generally, yes. The Cable Bicep Curl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
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 a cable machine for the Cable Bicep Curl?
The Dumbbell Bicep Curl trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Bicep CurlRelated exercises
Learn more
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