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 this type of 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 rope extension with a neutral grip (thumbs facing the body).
  4. With your elbows tucked in by your sides, slowly curl the rope up as far as possible.
  5. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position. This is one rep.
  6. Repeat for desired reps.

Cable Curl Tips

  • Keep your elbows tucked in at your sides and don't allow them to come forward as you curl the weight up.
  • Don't lean back or swing as you curl the weight up.
Posted on: Fri, 01/26/2024 - 04:17

What is sets and reps ?

M&S Team Badge
Posted on: Mon, 01/29/2024 - 19:56

Hi Abin, we have different programs here with this exercise included, and you would follow the sets and reps on those programs. Or you can follow your own program and choose the sets and reps you feel are best.

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