Arms
Straight Bar Cable Curls
A foundational cable movement for building bicep peak and maintaining constant tension throughout the range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Attach a straight 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 hands at shoulder-width and your arms fully extended.
Position your elbows tightly against your ribcage and pull your shoulders back to stabilize your torso.
Exhale as you curl the bar toward your shoulders by flexing your elbows, keeping your upper arms completely stationary.
Squeeze your biceps at the top of the movement for a full second while maintaining tension.
Lower the bar slowly under control back to the starting position until your arms are fully extended.
Maintain a slight bend in the knees and an upright posture throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or leaning the torso back to help lift the weight
- Allowing the elbows to drift forward or away from the body during the curl
- Shortening the range of motion by not fully extending the arms at the bottom
- Wrist curling or flexing the wrists excessively at the top of the rep
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.