Arms
Cable Curl
A high-tension isolation movement designed to maximize biceps contraction and constant resistance throughout the lift.
How to perform.
Follow the sequence — setup is half the lift.
Attach a straight bar or EZ-curl bar to the low pulley and stand facing the machine with your feet shoulder-width apart.
Grasp the bar with an underhand grip, keeping your elbows tucked firmly against your sides and your shoulders pulled back.
Exhale and curl the bar toward your chest by flexing the elbows while keeping your upper arms strictly stationary.
Squeeze your biceps at the peak of the movement for one second to maximize muscle fiber recruitment.
Inhale and slowly lower the bar back to the starting position, maintaining tension on the muscles rather than letting the weight drop.
Ensure your wrists remain neutral and your torso stays upright without swaying back and forth throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum by leaning the torso back during the concentric phase
- Allowing the elbows to drift forward or away from the ribcage
- Shortening the range of motion by not fully extending the arms at the bottom
- Grip tension that is too tight, which can lead to excessive forearm fatigue
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.