Strength Training · Bodybuilding
EZ-Bar Cable Curl
The EZ-Bar Cable Curl trains your biceps by curling an angled bar attached to a low pulley. The angled grips let you use a slightly turned-in palm position rather than a fully palms-up grip.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach the EZ-curl bar to the cable’s lowest pulley setting.
- Grasp matching angled sections of the bar with your palms mostly facing up.
- Stand facing the pulley with feet hip-width apart, far enough back that the cable is taut.
- Position your upper arms beside your torso with elbows nearly straight.
- Bend your elbows to curl the bar toward your shoulders.
- Lower the bar until your elbows are nearly straight again.
Form cues
- Keep your wrists in line with forearms.
- Let your shoulders stay relaxed.
- Exhale as you curl.
Common mistakes
- Rocking backwardUse a lighter load so your torso stays still throughout the curl.
- Driving elbows forwardStop the upward movement before your upper arms leave your sides.
- Letting the cable yank you downResist the pull so the lowering phase takes about two seconds.
Safety
Excessive weight or jerky repetitions can irritate your wrists and elbows. Releasing the bar under tension can make the attachment snap toward the pulley.
- Check that the attachment clip is fully closed before lifting.
- Test the grip with a light warm-up set before adding weight.
- After your last rep, move toward the pulley until the stack rests before releasing the bar.
If curling causes wrist or elbow pain, try a lighter load or a different grip attachment, and seek physiotherapist advice if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- EZ-Curl Cable Bar
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a load that leaves you able to perform about two more clean reps at the end of each set.