Cable Curl

Cable Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Cable.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Cable Curl is an isolation exercise that primarily works out the biceps brachii, with some activation of the brachialis and forearm flexors. It is a beginner level exercise that provides constant tension on the muscles throughout the entire range of motion.

Unlike dumbbell or barbell curls, cable curls keep resistance steady due to the pulley system. This allows for a smoother motion and better muscle engagement, especially at the top and bottom of the movement where free weights typically lose tension.

Cable curls are also highly versatile. You can easily adjust the grip (straight bar, EZ bar, rope, or handles) or height of the pulley to target the biceps in slightly different ways. This makes it a useful tool for both beginners learning proper curl form and advanced lifters looking to refine their training.

Instructions

  1. Attach a straight or EZ curl bar to the low pulley of a cable machine.
  2. Stand facing the machine with feet shoulder-width apart and knees slightly bent.
  3. Grab the bar with an underhand grip, arms fully extended down, and elbows close to your sides.
  4. Curl the bar upward by contracting your biceps, keeping your elbows stationary.
  5. Continue lifting until your forearms are vertical and your biceps are fully contracted.
  6. Pause briefly at the top, then slowly lower the bar back to the starting position.
  7. Repeat for the desired number of reps.

Common Mistakes

Swinging the body

Using momentum to lift the weight reduces biceps activation and increases injury risk.

Letting elbows move forward

Shifting the elbows during the curl engages the shoulders and lessens biceps isolation.

Wrist curling

Flexing the wrists at the top of the rep shifts tension away from the biceps and onto the forearms.

Partial range of motion

Not fully extending or curling limits muscle engagement and overall effectiveness.

Injuries

Cable Curl is a low to medium risk exercise when done with proper form and manageable weight.

Because cable curls limit momentum and provide more control than free weights, they are generally joint-friendly. However, using too much weight can strain the wrists or elbows, especially if the movement becomes jerky.

To avoid injury, keep your wrists in a neutral position and don’t swing your body. Start with a lighter load and focus on slow, controlled repetitions. Using an EZ bar attachment may help reduce wrist strain if straight bars feel uncomfortable.

Frequently Asked Questions

Q: What attachment should I use for cable curls?

A straight bar, EZ bar, rope, or handles all work - choose based on comfort and variation.

Q: Can I do cable curls one arm at a time?

Yes, using a single handle attachment allows you to isolate each arm individually.

Q: Are cable curls better than dumbbell curls?

Neither is strictly better; cable curls offer constant tension, while dumbbells provide freedom of movement.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Cable.
Difficulty:
Beginner.
Log Type:
Reps and weight.