Arms · Isolation

Cable Curl

A standing curl on a low pulley that keeps tension on the biceps throughout.

MAIN MUSCLE
Biceps
ALSO WORKS
Brachialis, Forearms
EQUIPMENT
Cable
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a straight bar to a low pulley and grip it palms up.

  2. Stand tall a step away from the machine with elbows at your sides.

  3. Curl the bar up toward the chest.

  4. Lower slowly without letting the stack rest.

COMMON MISTAKES

  • Swinging the torso to move the weight; keep elbows pinned and body still.
  • Elbows drifting forward at the top; keep them under the shoulders.
  • Rushing the negative; lower the weight in about two to three seconds.

TIPS

  • Squeeze hard at the top and fully straighten the arm at the bottom.

QUESTIONS

Which muscles does Cable Curl work?

The main muscle is Biceps. It also works Brachialis, Forearms.

How many reps should I do?

FORGE suggests 10-15 reps for Cable Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Cable Curl?

These train the same muscles: Barbell Curl, Bayesian Cable Curl, EZ-Bar Curl.