Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Cable Curl Instructions

  1. Set up for the cable curl by attaching a straight bar to the low pulley cable and selecting the weight you want to use on the stack.
  2. Stand facing the cable machine with your legs shoulder width apart.
  3. Grasp the bar with an underhand grip (palms facing up), and your hands about shoulder width apart.
  4. Keeping your elbows tucked in by your sides, slowly curl the bar up as far as possible.
  5. Squeeze the biceps at the top of the movement, and then slowly lower it back to starting position.
  6. Do not pause, but go straight into the next rep!

​Cable Curl Tips:

  1. Keep your elbows tucked in by your sides and don't allow them to come forward as you curl the weight up.
  2. Don't "rest" at the bottom of the movement. When you complete a rep move straight into the next rep!
  3. Keep the rep timing slow and control the weight as you lower it.
Posted on: Wed, 07/13/2022 - 12:33

Secondary muscles: none
Laughs in brachialis, the main elbow flexor.

Posted on: Sat, 06/29/2019 - 12:56

How far away should I stand?

Posted on: Mon, 11/25/2013 - 23:04

i am very skinny and lean..even though i played in a gym for a year ..
i took some supplements...but no change happened ..
and i am eating more and more... but my muscles are not growing.. can you give me a good work out plzz..

Posted on: Tue, 12/11/2012 - 05:35

I am a very beginner and would like to know, what weight should I begin with? I am pretty strong but want to do it correctly. Thanks!!

M&S Team Badge
Posted on: Tue, 12/11/2012 - 13:09

Start with a weight in which you struggle to complete the recommended rep range for your program (with good form). Once you're able to complete the reps with good form, it's time to move up in weight.

Posted on: Mon, 05/26/2014 - 01:36

and never sacrifice form for safety.

Posted on: Tue, 08/21/2012 - 05:39