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


Biceps Muscle Anatomy Diagram

Wide Grip Cable Curl Instructions

  1. Set up for the wide 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), and hands wider than 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 the weight back to starting position.
  6. Do not pause, and go straight into the next rep!

Exercise Tips:

  1. Keep your elbows locked in at your side during the set and focus on only allowing your forearms to move.
  2. Don't lean or swing back as you curl the weight up.
  3. Keep the rep timing slow and control the weight, especially when lowering.
raj kumar
Posted on: Fri, 12/27/2013 - 15:40

Gym nice helth

ganesh mormare
Posted on: Tue, 07/16/2013 - 03:36