Cable Biceps Curl
A curl from a low pulley: the cable keeps pulling at the top of the rep, where a dumbbell gets light.
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How to do the cable biceps curl
- 1Set the pulley at the bottom, clip on a short bar and hold it with palms facing up, hands about shoulder-width apart.
- 2Stand close to the stack with your arms straight and elbows at your sides.
- 3Curl the bar up toward your shoulders, keeping the elbows where they are.
- 4Squeeze for a moment, then lower until your arms are straight again.
When to pick it: Pick it for biceps volume, or when you want steady tension without fighting dumbbells.
Form cues
- Elbows pinned to your sides
- Wrists straight
- Lower slower than you lift
Common mistakes
- Leaning back to swing the weight up
- Elbows sliding forward at the top
- Stopping short of straight arms
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
