Arms · Elbow flexion
Cable Bicep Curl
The cable bicep curl is a standing curl where you pull a straight or EZ bar attachment from a low pulley up toward your shoulders. Unlike dumbbells, the cable keeps constant tension on the biceps through the whole range, including the bottom and the top, which makes the muscle work harder over the full rep.
Also known as: Standing cable curl, Low pulley bicep curl, Cable curl
- Muscle group
- Arms
- Movement pattern
- Elbow flexion
- Type
- Isolation
- Equipment
- Cable machine, Straight bar or EZ attachment
- Difficulty
- Beginner
What muscles does the cable bicep curl work?
Primary movers
- Biceps brachii
Assisting muscles
- Brachialis
- Brachioradialis
- Forearm flexors
The biceps flex the elbow and supinate the forearm. With an underhand grip, both actions are working together.
Dumbbells have almost no load at the bottom of a curl and ease off at the top, because gravity pulls straight down. A cable pulls in a fixed direction, so the biceps are under load throughout.
The brachialis, which lies under the biceps, and the brachioradialis help with the lift and contribute to arm thickness.
Cables make small increases in weight easy and allow slow, controlled reps, so they suit high-rep and drop set training.
How to do the cable bicep curl
Setup
- 1
Attach a straight bar or EZ bar to a low pulley.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Grip the bar with an underhand grip, shoulder-width.
- 4
Keep your elbows at your sides and your chest up.
Execution
- 1
Curl the bar up toward your shoulders.
- 2
Keep your elbows pinned to your sides.
- 3
Squeeze your biceps at the top.
- 4
Lower slowly until your arms are fully extended.
- 5
Keep your torso still.
- 6
Do not swing.
Common cable bicep curl mistakes
Swinging
Using the hips and back takes work off the biceps.
The fix: Brace your core and use a lighter weight.
Letting the elbows drift
Moving the elbows forward shifts work to the front delts.
The fix: Pin your elbows to your sides.
Short range
Not extending fully loses the stretch.
The fix: Lower until your arms are straight.
Resting the stack
Letting the weights touch down removes tension.
The fix: Stop just short of the bottom.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | Moderate, 1–2 RIR | 60–90 s |
| Pump | 2–3 | 12–20 | Light to moderate | 45–60 s |
| Beginner | 2 | 10–12 | Light | 60 s |
A good alternative to dumbbell curls for constant tension. Slow the lowering phase and pause at the top. Drop sets work well on cables.
Running the cable bicep curl in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Bicep Curl variations and alternatives
Dumbbell Bicep Curls
AlternativeA free-weight version.
Barbell Bicep Curl
AlternativeA heavier bar version.
Cable Hammer Curl
AlternativeA neutral-grip cable curl that targets the brachialis.
Cable Preacher Curl
HarderAdds a preacher pad to remove cheating.
EZ Bar Curls
AlternativeAn EZ bar version without a cable.
Frequently asked questions
Are cable curls better than dumbbell curls?
They keep tension on the biceps through the whole range. Neither is clearly better, and both build the biceps.
Straight bar or EZ bar?
An EZ bar is easier on the wrists. A straight bar gives a full supination. Pick what is comfortable.
How do I avoid swinging?
Use a lighter weight, brace your core and keep your elbows pinned.
How many reps should I do?
8 to 15 reps works well.
Can I do them one arm at a time?
Yes, with a single handle. It lets you focus on each arm.
Hercules tracks every cable bicep curl you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play