Biceps Curl (Cable)

How to do the Biceps Curl (Cable)

1. Attach a straight bar or EZ bar to the low pulley of a cable machine and select your working weight.
2. Stand facing the machine with feet shoulder-width apart, grasp the bar with an underhand grip, and step back until your arms are fully extended with tension on the cable.
3. Keep your elbows pinned at your sides and curl the bar upward by flexing at the elbows until your forearms approach vertical.
4. Squeeze your biceps briefly at the top of the movement, then lower the bar under control until your arms are fully extended.
5. Repeat for the prescribed number of repetitions while maintaining tension on the cable throughout the set.

Form tips

• Keep your elbows stationary at your sides throughout the movement to prevent shoulder involvement and maintain biceps isolation.
• Control the eccentric portion by resisting the weight on the way down rather than letting the cable pull your arms straight.
• Stand far enough from the machine that the weight stack never fully rests between reps to maintain constant tension on the biceps.

Common mistakes

• Swinging the torso backward during the curl reduces biceps activation and turns the movement into a momentum-based exercise.
• Allowing the elbows to drift forward shifts tension away from the biceps and recruits the front deltoids unnecessarily.
• Stopping short of full arm extension at the bottom cuts the range of motion and reduces the stretch on the biceps.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 15 reps with moderate weight and controlled tempo, while strength-focused training typically uses 3 to 5 sets of 5 to 8 reps with heavier loads.

Frequently asked questions

Should I use a straight bar or EZ bar attachment for cable biceps curls?

Both attachments effectively target the biceps, with the straight bar allowing a fully supinated grip that may maximize biceps activation. The EZ bar reduces wrist and forearm strain for those who experience discomfort with a straight bar, making it a better choice if wrist position limits your performance.

What is the advantage of cable curls over dumbbell or barbell curls?

Cable curls provide constant tension throughout the entire range of motion, including at the top and bottom positions where free weights offer less resistance due to gravity. This continuous tension can enhance muscle activation and time under tension, which may benefit hypertrophy.

How far should I stand from the cable machine?

Stand far enough that the weight stack remains elevated and the cable stays taut when your arms are fully extended at the bottom of the curl. This distance ensures constant tension on the biceps and prevents the weight from resting between repetitions.

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