Cable Curl
The cable curl is a biceps exercise where you curl a bar or rope attachment up from a low pulley. Unlike a dumbbell curl, the cable keeps the muscle under tension for the whole rep, including the bottom. It suits beginners and experienced lifters alike, and it is easy to adjust the weight in small steps.
Muscles worked
The Cable Curl mainly works your biceps, with your forearms helping.
Setting up
- Attach a straight bar, EZ bar or rope to the low pulley, with the cable at the lowest setting. Pick a light weight to start with, as the constant tension makes it feel harder than it looks.
- Stand facing the stack about 30-45 cm back from it, feet hip-width apart, with a slight bend in your knees. You can also put one foot slightly forward for a steadier stance.
- Take the attachment with an underhand grip, hands about shoulder-width apart on a bar. If you are using a rope, hold the ends with your palms facing up or facing each other.
- Stand tall with your chest up, shoulders back and down, and elbows pinned by your ribs. The cable should already be taut before the first rep.
How to do the Cable Curl
- Start with your arms almost fully straight, the weight stack just off the rest, and your elbows tucked beside your ribs.
- Brace your stomach as if you are about to be nudged, so your torso stays still for the whole rep.
- Curl the handle up towards your shoulders by bending only at the elbows, keeping your upper arms still.
- Pause at the top when your forearms are roughly vertical and squeeze your biceps hard for a second.
- Lower the handle slowly over about 2-3 seconds, resisting the cable all the way down.
- Stop just short of locking your elbows at the bottom, keep the weights hovering, and go straight into the next rep.
Form tips
- Imagine your elbows are fixed to your sides with hinges. If they drift forwards, the weight is moving to your shoulders and away from your biceps.
- Squeeze your palms up and think about bringing your hands to your shoulders, rather than just lifting the weight.
- Keep your wrists straight and in line with your forearms. Letting them curl back or collapse forwards takes the load off the biceps and tires your forearms.
- Take the lowering phase as seriously as the lift. The cable keeps pulling you, so control it rather than letting the stack drop.
- Don't let the weight plates rest on the stack between reps. Keeping tension on is the main benefit of this exercise.
Common mistakes
Swinging your body
Leaning back and using your hips to heave the weight up means your back and legs are doing the work. Lower the weight, brace your abs and keep your back and shoulders still. Standing with your back a few centimetres from a wall can help you feel this.
Elbows drifting forwards
When your elbows move out in front of you, your shoulders take over and the biceps get an easier ride. Keep your elbows next to your ribs and stop the rep when you can no longer do so.
Rushing the lowering phase
Letting the cable pull your arms straight in a flash wastes the best part of the exercise. Take two to three seconds to lower the handle and stay in control.
Going too heavy
If you need to lean, jerk or shrug to finish your reps, the weight is too heavy. Reduce it by one or two plates and aim for smooth, strict reps.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps, resting 90-120 seconds between sets. Use a weight that leaves you with one or two reps in reserve, and keep your form strict. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds. Take the last set close to failure while keeping your elbows still. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps, resting 45-60 seconds, as part of a full-body routine. Choose a lighter weight you can control. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Cable Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Cable Curl FAQs
Are cable curls better than dumbbell curls?
Neither is better overall, they just feel different. The cable keeps tension on your biceps through the whole rep, while dumbbells are hardest in the middle of the movement. Many people use both in their plan.
Should I use a bar or a rope for cable curls?
A straight or EZ bar is a good starting point because it is stable and easy to load. A rope lets your hands turn naturally and some people find it kinder on the wrists, with palms facing each other for a hammer-style curl that also works your forearms more. Try both and use whichever feels comfortable and lets you keep your elbows still.
How heavy should I go on cable curls?
Choose a weight you can lift for the target reps with smooth, controlled form, without swinging or leaning. The last couple of reps should feel hard but not sloppy. If you feel pain in your elbows or wrists, stop and get it checked.
Track your Cable Curl progress
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