How to Do Cable Bicep Curls: Proper Form and Guide
Master the cable bicep curl with our expert guide. Learn correct form, avoid common mistakes, and maximize arm growth with constant cable tension.
How to Perform
- Attach a straight or EZ-bar to the low pulley of a cable machine and stand facing the stack.
- Grip the bar with an underhand grip, shoulder-width apart, and step back slightly to create tension on the cable.
- Position your feet shoulder-width apart with a slight bend in your knees and keep your elbows tucked firmly against your ribs.
- Exhale as you curl the bar toward your shoulders by hinging only at the elbows while keeping your upper arms stationary.
- Squeeze your biceps at the peak of the movement for one second.
- Inhale as you slowly lower the bar back to the starting position until your arms are fully extended.
- Maintain a neutral spine and stable torso throughout the entire repetition without using momentum.
Common Mistakes
- Swinging the torso to lift the weight
- Allowing the elbows to drift forward or away from the body
- Failing to fully extend the arms at the bottom of the rep
- Excessive wrist curling at the top of the movement
Muscles Worked
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms