Strength Training · Bodybuilding
Cable Curl
The cable curl is a standing biceps exercise using a straight bar attached to a low pulley. It trains elbow bending against steady cable resistance.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a straight bar to the cable’s lowest pulley setting.
- Grasp the bar with your palms facing up, hands about shoulder-width apart.
- Stand facing the pulley with your feet hip-width apart.
- Step back until the cable is taut with the bar in front of your thighs.
- Position your elbows beside your torso.
- Bend your elbows to curl the bar toward your shoulders.
- Lower the bar until your arms are nearly straight.
Form cues
- Keep your wrists straight.
- Keep your upper arms still.
- Exhale as you curl.
Common mistakes
- Swinging your torsoReduce the weight until you can lift without leaning back or rocking.
- Rushing the lowering phaseTake about two seconds to lower the bar rather than letting the cable pull it down.
- Shrugging toward your earsKeep your shoulders relaxed throughout the repetition.
Safety
Excessive weight or jerking the bar can strain your elbows or biceps tendons. The straight grip may also irritate sensitive wrists.
- Check that the attachment clip is fully closed before lifting.
- Start with a light warm-up set before adding working weight.
- After your final rep, step toward the pulley until the weight stack rests before releasing the bar.
If the palms-up straight-bar grip causes wrist or elbow discomfort, try an angled attachment and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Cable Straight Bar
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves about two controlled reps in reserve.