Exercise guide
Cable Curl With Multipurpose V Bar
- Beginner
- Isolation
- Rep-based
- Lower arms
- Upper arms
The Cable Curl with a V-Bar utilizes a semi-supinated grip to target the biceps brachii and brachialis while reducing strain on the wrists. The constant cable tension ensures the muscle is challenged through the entire range of motion, especially at the peak contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a multipurpose V-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 angled handles of the V-bar with an underhand grip (palms facing up and slightly inward).
- Step back slightly so the weight stack is lifted, creating initial tension, and stand tall with your shoulders retracted.
How to do it
- Exhale and curl the bar toward your chest by flexing your elbows, keeping your upper arms locked firmly against your ribs.
- Squeeze your biceps intensely at the top of the movement for a one-second pause.
- Inhale and slowly lower the bar back to the starting position over a two-second count, maintaining control against the cable's pull.
- Fully extend your arms at the bottom without locking the elbows before starting the next rep.
Form checklist
- Keep your elbows pinned to your sides; do not let them drift forward or flare out.
- Maintain a stationary torso; avoid using momentum or leaning back to lift the weight.
- Keep your wrists in a neutral, strong position rather than letting them curl toward your forearms.
- Ensure your shoulders stay down and back to prevent the front deltoids from dominating the movement.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are trying to touch your forearms to your biceps at the top.
- Maintain a slight bend in the knees to create a stable base and protect your lower back from arching.
Make it harder
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Perform 'constant tension' reps by stopping just short of full extension at the bottom to keep the biceps engaged.
Frequently asked
- What muscles does the cable curl with multipurpose v bar work?
- The cable curl with multipurpose v bar primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable curl with multipurpose v bar?
- The cable curl with multipurpose v bar uses cable.
- Is the cable curl with multipurpose v bar good for beginners?
- Yes. The cable curl with multipurpose v bar is a beginner-friendly movement and a strong foundation to build on.