The cable curl keeps the biceps under tension through the whole range because the cable never lets the load go slack at the top or bottom, unlike free weights where tension changes with the angle of the arm.
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3
Sets
15
Reps
Cable
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Biceps
➕
Secondary
Forearms
📋 How To Perform Cable Curl
1
Stand facing the cable machine, grip the bar attachment at hip height.
2
Elbows tucked to your sides, chest up.
3
Curl the bar up toward your shoulders, squeezing the biceps.
4
Lower slowly, keeping constant tension on the cable — don't let it snap back.
5
Keep your body still; don't lean back to cheat the weight up.
💡 Benefits of Cable Curl
The cable keeps constant tension on the biceps through the whole range, including the top and bottom where free weights lose their load. It is also easy to adjust in small weight steps, which helps you progress steadily.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps with a smooth tempo and 45 to 60 seconds of rest. Stand tall with the elbows by your sides, curl until the biceps are fully shortened, and resist the stack on the way down instead of letting it drop.
⚠️ Common Mistakes to Avoid
Standing too close to the stack so the cable pulls the shoulders forward
Leaning back to help the lift
Letting the weights crash back down between reps
✅ Pro Tips
Take one small step back from the stack so the cable pulls slightly forward
Hold the top for a full second and squeeze before lowering
🛡️ Safety Notes
Very low risk, which makes it a good finisher. Keep the wrists straight to avoid forearm strain.
🔁 Progressions & Regressions
Make it hardersingle-arm cable curl or the Bayesian cable curl for a deeper stretch.
Make it easierlighter stack with a rope or EZ attachment.
