How To Do Cable Bicep Curls

Cable Bicep Curl Exercise

Cable bicep curl is a great alternative to the traditional barbell curl to build the biceps.

It has an added benefit of placing constant tension on the biceps throughout the entire range of motion.

It’s also a great exercise for those who may not have access to a barbell or free weights.

Cable Bicep Curl How To

  • Locate a cable station and attach a straight bar to a low pulley attachment.  Grasp the bar with an underhand supinated grip.
  • Stand approximately 2 feet back or until there is sufficient tension felt on biceps.
  • Keeping elbows pinned to the sides and perpendicular to the ground, curl the weight up and squeeze.
  • Slowly lower the weight back to starting position and repeat.

Form and Technique

Keep elbows pinned to the torso at all times to avoid swinging the weight up and using momentum to carry you through the exercise.

Variations:  Dumbbell Curl, Barbell Curl

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Cable Bicep Curl FAQs

Are cable bicep curls good?

Yes, cable bicep curls are a great addition to a bicep workout and you can adjust the resistance quickly on a cable machine using the pin.

Can you get big biceps from just curls?

Yes, providing you’re using the correct curling technique and gradually increasing the weight you’re lifting in order to continually overload the muscle, triggering growth.

Are cables better than dumbbells?

Cables are just another option and aren’t necessarily better than dumbbells. Both allow for increasing resistance and multiple bicep exercises and they should both be used as part of a complete workout program.

Do cables build muscle?

Cables build muscle as much as any other form of resistance placed on muscles with repetition and consistency over a short to long period of time.

Cable Bicep Curls