Cable Curl (Biceps)

The cable curl is an excellent exercise used to train the bicep muscles of the upper arm. But, the brachialis and brachioradialis muscles also get worked as secondarily. Now, because you’re training with cables, there’s constant tension being placed on the muscles which are ideal for muscle hypertrophy.

And this exercise is generally performed using an EZ bar attachment to keep stress off of your wrists. But, alternatively, you can use a single grip attachment to train each bicep which is beneficial for unilateral development.

So, do what’s more effective for you but using a barbell will allow you to train with maximum weight.

In This Exercise:

• Target Muscle Group: Biceps Brachii
• Type: Strength
• Mechanics: Isolation
• Equipment: Cable machine
• Difficulty: Beginner

Exercise Instructions

1. Attach a straight bar to the lowest notch on the cable pulley.
2. Then, grip the bar about shoulder-width distance apart.
3. Now, curl the bar all the way up and hold for 2 seconds.
4. Lower the bar back down but don’t lock out your elbows.
5. Complete the ideal number of reps and then repeat the exercise for the desired number of sets.

Variations & Tips:

• Perform the reps with a full range of motion for optimal stimulation.
• You can use an EZ bar to alleviate stress on your wrists.
• Using a single grip will allow you to train for unilateral development of the biceps.
• The cable curl works both heads of the bicep muscles but the brachialis and brachioradialis muscles get trained secondarily.

Watch: How to do the cable curl