Cable Curl
The Cable Curl is an effective isolation exercise targeting the biceps. This movement not only enhances strength but also improves muscle definition, making it a staple in many strength training programs.
Muscles Worked
Primary
- bicep - The primary muscle worked during the cable curl, responsible for elbow flexion.
How to Perform
- 1Attach a straight or EZ curl bar to the low pulley of a cable machine.
- 2Stand facing the cable machine with your feet shoulder-width apart.
- 3Grasp the bar with an underhand grip, arms fully extended and elbows close to your torso.
- 4Curl the bar towards your shoulders, keeping your elbows stationary.
- 5Pause at the top of the movement for a moment to maximize contraction.
- 6Slowly lower the bar back to the starting position, maintaining control throughout.
- 7Repeat for the desired number of reps.
Form Cues
- ✓Keep your elbows close to your body to prevent swinging.
- ✓Avoid leaning back; maintain an upright posture.
- ✓Focus on squeezing the biceps at the top of the curl.
Common Mistakes
Using momentum to lift the weight
Focus on controlled movements to isolate the biceps.
Allowing elbows to drift forward
Keep elbows stationary and close to the body throughout the movement.
Lifting too heavy of a weight
Choose a manageable weight that allows for proper form.
Programming Tips
Sets & Reps
2-4 sets of 12-15 reps are recommended for optimal hypertrophy.
Rest Period
Rest for 60 seconds between sets to maintain intensity.
When to Use
Incorporate this exercise in your arm training or upper body routine.
Progression
Increase weight gradually while maintaining proper form to ensure continued progress.
Variations
Single Arm Cable Curl
Targets each bicep individually for balanced strength.
Reverse Grip Cable Curl
Engages the forearms more by using an overhand grip.
Cable Hammer Curl
Incorporates the brachialis muscle for fuller arm development.
Alternatives
Similar in function, providing a free-weight alternative for bicep training.
A classic exercise that allows for heavier loading on the biceps.
Offers a portable and adjustable resistance option for bicep workouts.
FAQs
Is the Cable Curl good for beginners?
Yes, it is a straightforward exercise that helps beginners learn proper bicep curling technique.
What muscles does the Cable Curl work?
The primary muscle worked is the bicep, responsible for elbow flexion.
How often should I perform Cable Curls?
You can perform Cable Curls 1-2 times per week as part of your upper body routine.
Can Cable Curls help build muscle?
Yes, they are effective for hypertrophy when performed with proper form and progressive overload.
What weight should I start with for Cable Curls?
Start with a light weight that allows you to perform 12-15 reps with good form.
Related Exercises
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