Cable Biceps Curl

Primary: Biceps Brachii

Secondary: Brachialis, Brachioradialis, and Forearm Muscles

1. Adjust the machine. Attach a straight bar handle to the low pulley and select an appropriate working weight.
2. Get into the starting position. Stand facing the cable machine with your feet hip-width apart and grip the handle with an underhand grip. Let your arms hang naturally in front of your body.
3. Stabilize your body. Slightly bend your knees, engage your core, keep your elbows close to your torso, and relax your shoulders.
4. Perform the curl. Exhale as you smoothly bend your elbows, lifting the handle toward your upper chest. Avoid swinging your torso or moving your elbows excessively forward.
5. Return to the starting position. Inhale as you slowly lower the handle, maintaining control and preventing the weight stack from dropping suddenly.
6. Repeat the movement. Keep your back in a neutral position and perform the exercise smoothly without jerking.

Mistake 1: Swinging your torso and leaning backward while lifting the handle.

How to Fix: Reduce the weight, engage your core, and lift the handle by bending your elbows without using your back for assistance.

Mistake 2: Moving your elbows forward and shrugging your shoulders during the curl.

How to Fix: Keep your elbows close to your torso and your shoulders down. Avoid lifting the handle higher by moving your shoulders.

1. EZ-Bar Cable Biceps Curls — Allow for a more comfortable wrist position during the exercise.
2. Single-Arm Cable Biceps Curls — Help you focus on training each arm independently.
3. Cable Rope Hammer Curls — Allow you to perform the movement with a neutral grip, placing greater emphasis on the brachialis and brachioradialis muscles.

Sets

3

Reps

10–15

Rest Between Sets

60–90 seconds