Straight Bar Cable Curls: Form Guide and Bicep Benefits
Master the straight bar cable curl with our expert guide. Learn proper form, common mistakes to avoid, and how to maximize bicep growth using cables.
How to Perform
- 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
- 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
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