Exercise guide
Cable Biceps Curl with SZ-Bar
- Intermediate
- Isolation
- Rep-based
- Upper arms
The Cable Biceps Curl with an SZ-bar provides constant tension throughout the entire range of motion while the angled grip reduces strain on the wrists and elbows. This variation is highly effective for isolating the biceps and building peak height due to the continuous resistance provided by the cable.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach an SZ-bar (EZ-bar) to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar on the outer angled grips with an underhand grip, ensuring your palms are facing slightly inward.
- Stand tall with your shoulders back, chest up, and elbows tucked firmly against your ribcage.
How to do it
- Exhale as you curl the bar toward your shoulders by flexing at the elbows, keeping your upper arms completely stationary.
- Squeeze your biceps hard at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.
- Stop just short of full elbow lockout at the bottom to maintain constant tension on the biceps.
Form checklist
- Keep elbows pinned to your sides; do not let them drift forward or flare out.
- Avoid using momentum or leaning your torso back to help lift the weight.
- Maintain a neutral wrist position; do not let your wrists curl excessively toward your forearms.
- Keep your head neutral and gaze forward to ensure proper spinal alignment.
Pro tips
- Step back 12 inches from the pulley to create a diagonal line of pull, which increases tension at the very bottom of the movement.
- Focus on the mind-muscle connection by imagining you are trying to bring your forearms to touch your biceps.
Make it harder
- Add a 2-second pause at the midpoint of the eccentric phase to increase time under tension.
- Perform a drop set by immediately reducing the weight by 30% after reaching failure and continuing for more reps.
Frequently asked
- What muscles does the cable biceps curl with sz-bar work?
- The cable biceps curl with sz-bar primarily targets the biceps.
- What equipment do you need for the cable biceps curl with sz-bar?
- The cable biceps curl with sz-bar uses cable.
- Is the cable biceps curl with sz-bar good for beginners?
- The cable biceps curl with sz-bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.