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


Biceps Muscle Anatomy Diagram

Close Grip Cable Curl Instructions

  1. Set up for the close grip 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), hands about 6 to 8 inches 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!

Exercise Tips:

  1. Close grip curl is good for hitting the outer part of the bicep.
  2. Keep the rep timing slow and control the weight on the way down.
  3. Keep your elbows tucked in at your sides.
  4. Don't lean or swing back as you curl the weight up.