Cable Curl
The point of Cable Curl is muscle you built on purpose; unbroken cable tension is how it gets there.
How to do Cable Curl
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable attachment with an underhand grip, palms facing up.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the cable attachment back to the starting position.
- Repeat for the desired number of repetitions.
Cable Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Curl Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Cable Curl
Swap Cable Curl For
Cable Curl — Frequently Asked Questions
How do you do the Cable Curl?
Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable attachment with an underhand grip, palms facing up. Keep your elbows close to your sides and your upper arms stationary. 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 Curl work?
The Cable 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 Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Curl good for beginners?
Not usually. The Cable 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 Curl?
Try the Dumbbell Biceps Curl V Sit On Bosu Ball, Ez Barbell Reverse Grip Curl or the Barbell Prone Incline Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
