Cable Close Grip Curl

Also known as: close grip cable curl

Advanced

Biceps

Cable

Chasing strength you can feel outside the gym? Cable Close Grip Curl uses unbroken cable tension to get there.

How to do Cable Close Grip Curl

Attach a straight bar to a low pulley cable machine.
Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
Grasp the bar with an underhand grip, hands shoulder-width apart.
Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
Exhale and curl the bar up towards your shoulders, contracting your biceps.
Pause for a moment at the top of the movement, squeezing your biceps.
Inhale and slowly lower the bar back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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Cable Close Grip Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.

Common Cable Close Grip Curl Mistakes

Setting the pulley at the wrong height for the line of pull

Match pulley height so the cable lines up with the working muscle.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Cable Close Grip Curl

Easier progression

Dumbbell Incline Biceps Curl

Swap Cable Close Grip Curl For

Dumbbell Seated Biceps Curl (on Stability Ball)

Ez Barbell Seated Curls

Smith Machine Bicep Curl

Cable Close Grip Curl — Frequently Asked Questions

How do you do the Cable Close Grip Curl?

Attach a straight bar to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. Grasp the bar with an underhand grip, hands shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Close Grip Curl work?

The Cable Close Grip Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Close Grip Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Close Grip Curl good for beginners?

Not usually. The Cable Close Grip Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Close Grip Curl?

Try the Dumbbell Seated Biceps Curl (on Stability Ball), Ez Barbell Seated Curls or the Smith Machine Bicep Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Close Grip Curl the same as the close grip cable curl?

Yes. The Cable Close Grip Curl is also commonly called the close grip cable curl. Different gyms and training programs label it differently, but "close grip cable curl" refer to this same movement.