Exercise guide
Cable Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
The cable curl provides constant tension throughout the entire range of motion, making it highly effective for building bicep peak and thickness. Unlike dumbbells, the resistance remains consistent even at the top of the movement, maximizing time under tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar or EZ-curl bar to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart and a slight bend in the knees.
- Grasp the bar with an underhand (supinated) grip, hands shoulder-width apart.
- Step back slightly so the weight stack is lifted and there is active tension on the cable in the starting position.
How to do it
- Exhale and curl the bar toward your shoulders by flexing the elbows, keeping your upper arms pinned firmly to your ribcage.
- Squeeze your biceps hard at the peak of the contraction for one second.
- Inhale and slowly lower the bar back to the starting position using a controlled 3-second tempo.
- Stop just before your elbows fully lock out to maintain constant tension on the biceps.
Form checklist
- Keep elbows stationary and tucked into your sides; do not let them drift forward.
- Maintain a tall, upright posture and avoid leaning back or using momentum to lift.
- Keep your wrists neutral and strong, avoiding any curling of the wrists toward the forearms.
- Ensure the movement occurs only at the elbow joint.
Pro tips
- Focus on 'pulling through your pinkies' during the upward phase to maximize bicep activation.
- Imagine your elbows are bolted to your sides to prevent the front deltoids from taking over the movement.
Make it harder
- Add a 3-second eccentric (lowering) phase to increase metabolic stress and muscle fiber recruitment.
- Perform '21s': 7 reps in the bottom half, 7 reps in the top half, and 7 full-range reps.
Frequently asked
- What muscles does the cable curl work?
- The cable curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable curl?
- The cable curl uses cable.
- Is the cable curl good for beginners?
- Yes. The cable curl is a beginner-friendly movement and a strong foundation to build on.