Cable Curl
BicepsCableBeginner
A constant-tension biceps curl that keeps the muscle working from bottom to top.
Muscle worked
Biceps
Equipment
Cable
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Set cable low
Attach a straight bar or rope to the lowest pulley.
02
Stand slightly back
Arms straight, elbows pinned near ribs, body tall.
03
Curl smoothly
Bring handle toward shoulders and squeeze biceps.
04
Lower with tension
Return until arms are straight without letting the stack crash.
Common mistakes
Avoid these
✕
Elbows moving forward
Shoulders assist the curl. Fix: Keep elbows fixed near ribs.
✕
Standing too close
Cable tension feels uneven. Fix: Step back until the line of pull is smooth.
✕
Dropping the handle
You lose half the rep. Fix: Control the eccentric.
Progressions
Scale it up or down
Make it easier
- Dumbbell curl
- Light cable curl
- Machine preacher curl
Make it harder
- Bayesian cable curl
- Single-arm cable curl
- Cable curl drop set
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
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