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Cable Curl

Difficulty: ⭐ Beginnerpull

Home Setup

Anchor a resistance band at floor level to a sturdy furniture leg or door anchor, then perform curls with handles or by gripping the band directly

resistance banddoor anchor or furniturehandles (optional)

💡 Pro tip: Step further away from the anchor point to increase tension and mimic the cable's constant resistance

Gym Setup

Cable machine set to lowest pulley position with straight bar, EZ-bar, or rope attachment

Safety: Start with lighter weight to master form; keep elbows stationary and avoid swinging or using momentum

💪 Muscles Worked

Biceps BrachiiBrachialisBrachioradialisForearm FlexorsAnterior Deltoid

⭐ Why This Exercise?

Cable curls provide constant tension throughout the entire range of motion, which is superior to free weights for muscle hypertrophy and pump. The cable's resistance curve maintains tension even at the top of the movement, maximizing time under tension and creating an optimal stimulus for bicep growth and peak development.

Make It Easier

Regressions for building up strength

1. Assisted Band Curl

light resistance band

Lighter, more controllable resistance for learning the movement pattern

2. Seated Cable Curl

cable machine + bench

Eliminates lower body involvement and reduces ability to cheat with momentum

3. Single Arm Cable Curl

cable machine + single handle

Allows focus on one arm at a time with reduced total load

Make It Harder

Progressions for advanced athletes

1. Cable Curl with Pause

cable machine + bar attachment

Adds isometric hold at peak contraction for increased time under tension

2. 21s Cable Curls

cable machine + bar attachment

Combines partial and full reps for extended set duration and metabolic stress

3. High Cable Curl

cable machine + dual handles

Changes resistance angle with arms elevated for different muscle fiber recruitment and peak contraction emphasis

↕️ Similar Movements

Barbell Curl
Free weight variation allowing heavier loads but less constant tension
Dumbbell Curl
Unilateral free weight option with independent arm movement and supination
Preacher Curl
Supported variation that isolates biceps by eliminating shoulder involvement
Hammer Curl
Neutral grip variation that emphasizes brachialis and brachioradialis development
Concentration Curl
Strict isolation movement with braced arm for peak contraction focus

Form Checklist

✓Keep elbows pinned at your sides throughout the movement
✓Squeeze biceps hard at the top for 1 second
✓Control the negative for 2-3 seconds
✓Maintain slight forward lean to keep tension on cables
✓Fully extend arms at bottom without locking elbows

Common Mistakes

  • •Swinging the body or using momentum to lift the weight
  • •Allowing elbows to drift forward or backward during the curl
  • •Not fully extending arms at the bottom, reducing range of motion
  • •Rushing the eccentric phase and losing time under tension
  • •Using too much weight and compensating with shoulder or back movement

📈 When to Progress

Progress when you can complete 3-4 sets of 12-15 reps with controlled form, strong peak contraction, and minimal fatigue in forearms rather than biceps, or when the pump and muscle activation feel insufficient at current weight