How To Do Bicep Cable Curls (Step-by-Step Guide)

First, you need the cable machine and some attachments.

To perform a proper standing cable curl, follow these steps:  

1. Use a straight bar attachment connected to the pulley system of the cable machine (the lowest rung). You can adjust the cable rack and cable weight.
2. Face the machine and keep your arms extended with palms facing upwards for a good grip.
3. Take a step back from the pulley while keeping your feet shoulder-width apart to use the correct starting position. Hold the bar at thigh height.
4. Inhale as you pull the bar upward towards your shoulders, bend your elbows, and engage biceps and core muscles. Keep your elbows close.
5. As you bring the bar to your shoulders, pause until your muscles are fully contracted, then slowly lower it to your thighs in a controlled motion as you exhale to maintain constant tension.
6. Do your reps in three sets with short breaks in between to reach cable curl targets.

Cable curl exercise targets the bicep muscles while working on the brachioradialis and brachialis simultaneously [1]. In the process, you will enjoy several benefits, including:

1 - Build Strong Biceps

Powerful biceps muscles not only look good but are also vital for lifting heavy objects.

The engaged upper arm muscles during this exercise include:

• Anterior deltoid
• Brachialis
• Short head biceps brachii (especially during peak contraction [2])
• Long head

2 - Improve Strength

The cable biceps curl is a great exercise for chest muscles, scapula, and levator scapulae in the upper back.

Shoulder stability is critical when lifting weights. Because of this, focus on the upper back to improve muscle strength.

3 - Improve Wrist Stability

Besides the fact that it increases muscle size, the cable curl also improves wrist stability and strength.

As with many exercises, you can mix up your gym sessions with various cable curl variations.

1 - Seated Biceps Cable Curls

The versatility of working with cables is that you can choose different benches. Some popular exercises:

• Preacher cable curl
• Incline bench cable curl

The seated position gives you a lot of leeways to adjust the cable tension and weight setting.

2 - Cable Curl with One Arm While Standing

Grasp the bar or handle attachment with one hand with the palm facing up [3]. Steady yourself by firmly placing the other hand on your waist.

Ensure your upper part of your working arm remains stationary as you lift and lower the cable. Only move your forearms and choose a lighter weight if you find yourself struggling.

People tend to make certain errors when using rope attachment or other methods. Here are three mistakes to avoid if you want to achieve proper form:

1 - Elbow Flaring

By flaring your arms to the sides, you perform a compound movement instead of isolating your biceps.

2 - Avoid the Use of Momentum

Another instinctive mistake is to use momentum. This excess of body movement creates poor form.

Instead, keep your body stationary, moving only your elbows and forearms while using weights you can easily lift.

3 - Use Your Full Range of Motion

Use the full range of motion when doing this exercise. If you are having difficulties, reduce the cable tension to something more manageable until you build enough strength.