Arms
Biceps Curl With Cable
A staple isolation movement that provides constant tension through the entire range of motion for better bicep growth.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.