Cable Curl
A standing biceps curl using a straight or EZ bar attached to a low cable pulley. Keeps tension on the biceps throughout the range.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing a low pulley holding a bar attachment with an underhand grip, arms extended and elbows at your sides.
Brace and keep the elbows still.
Curl the bar up toward the chest.
Squeeze at the top.
Lower slowly to full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Elbows fixed
Stand tall
Constant tension
Common mistakes
Leaning back
Elbows drifting forward
Letting the stack rest between reps
Safety notes
Stand close enough that the cable stays vertical and the stack never bangs.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.