Exercise guide
Cable Close Grip Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
- Upper arms
The Cable Close Grip Curl specifically targets the long head of the biceps to help build the 'peak' of the muscle. Using a cable provides constant mechanical tension throughout the entire range of motion, ensuring the biceps are engaged from full extension to maximum contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar or 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 with an underhand (supinated) grip, keeping your hands 4-6 inches apart.
- Stand tall with your shoulders retracted and your elbows tucked firmly against your ribcage.
How to do it
- Exhale and curl the bar toward your upper chest by flexing only at the elbows, keeping your upper arms completely stationary.
- Squeeze your biceps forcefully at the top of the movement for a one-second pause.
- Inhale and slowly lower the bar back to the starting position using a controlled 3-second tempo.
- Stop just short of a full lockout at the bottom to maintain constant tension on the biceps before starting the next rep.
Form checklist
- Keep your elbows pinned to your sides; do not let them flare out or drift forward.
- Maintain a neutral spine and avoid leaning back or using momentum to swing the weight.
- Keep your wrists straight and rigid to ensure the biceps are doing the work, not the forearms.
- Ensure your shoulders remain down and back to prevent the anterior deltoids from taking over.
Pro tips
- Focus on driving the movement through your pinky fingers to maximize the supination force and peak contraction.
- Visualize trying to 'crush' the bar between your hands as you curl to increase muscle fiber recruitment through irradiation.
Make it harder
- Add a 2-second isometric hold at the midpoint of the eccentric (lowering) 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 close grip curl work?
- The cable close grip curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable close grip curl?
- The cable close grip curl uses cable.
- Is the cable close grip curl good for beginners?
- Yes. The cable close grip curl is a beginner-friendly movement and a strong foundation to build on.