Upper arms
Cable Curl
The constant-tension curl: the cable loads your biceps at the bottom and top, where dumbbells fall short.
Also known as: cable biceps curl, low cable curl
- Level
- Beginner
- Equipment
- Cable Machine
- Type
- Isolation
How to do it
- Attach a bar to the low pulley and grip it palms up.
- Take a small step back with your elbows at your sides.
- Curl the bar toward your chest without moving your elbows.
- Lower slowly to straight arms.
Form cues
- Elbows fixed at your sides.
- With a rope, spread your hands at the top.
- Great for long sets close to failure.
Common mistakes
- Leaning back to lift: the weight is too heavy.
- Letting the cable yank your arms down: control the lowering.
- Bringing your elbows forward at the top: keep them by your body.
Sets and reps
3 sets of 10-15 reps with 60 seconds of rest, at the end of an arm session.
FAQ
Cable or dumbbell curls?
Cables keep tension throughout; dumbbells move more freely. Both work and complement each other.
Straight bar, EZ bar or rope?
A straight bar adds supination, an EZ bar is more comfortable and a rope gives a neutral hammer grip.
Can I do it one arm at a time?
Yes, with a handle: you can rotate your wrist and focus on each arm.
What muscles do the cable curl work?
They mainly work the biceps, with help from the brachialis.
Train with Nuvana
Add the cable curl to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
