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Add cable curls to your arm workout to build bicep strength
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Whether you’re looking to improve your lift strength or get bigger arms, cable curls are a great addition to any arm workout. And because they help work your arms through a full range of motion, they can be a great way to target the biceps in a way that’s hard to do with other exercises. We’re here with all the tips you need to nail this strength-building exercise, including how to get the perfect form, common mistakes to avoid, and how to change things up.
Quick Guide to Cable Curls
- Set a cable machine to the lowest height.
- Stand a few feet away from the machine.
- Grab the bar with an underhand grip with your arms shoulder-width apart.
- Curl the bar up to your shoulders.
- Lower the bar slowly until your arms are straight again.
Steps
Section 1 of 4:
How to Do Cable Curls
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Set up a cable machine at the lowest height. Lower the attachment as much as possible and attach a straight bar or EZ-bar to the handle. Then, choose your weight—it should be something you’re comfortable lifting for 6–12 reps.
- If you’re new to lifting, start with lighter weights—around 20 lb (9.1 kg)—until you get used to the exercises. From there, as you feel comfortable, gradually increase by about 5 lb (2.3 kg) at a time up to 40 lb (18 kg). [1] X Research source
- EZ-bars may make it easier to get a comfortable grip on the bar, but straight bars work great for this exercise too.
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2Stand about 3 ft (0.91 m) in front of the cable machine. Get into a comfortable stance, with your feet spaced a little closer than shoulder-width apart. [2] X Research source Be sure to plant your feet firmly on the floor to keep yourself stable through the lift.Advertisement
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3Grab the bar with both hands using an underhand grip. Turn your hands so your palms are facing upward with your thumbs out to the sides, then pick up the bar so your hands are about shoulder-width apart. [5] X Research source Make sure you can comfortably hold the bar with your arms extended, but there’s still some tension on the cable. [6] X Research source
- If there’s too much tension in the cable with your arms extended, step closer to the machine. If there’s not enough tension in the cable, step farther away.
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4Curl the weight all the way up toward your shoulders. Use your biceps to pull the weight upward as far as you can. Keep your core and back strong and steady through the move—your only movement should be in your arms from the elbows down. [7] X Research source
- Keep your elbows close to your sides throughout the entire lift. Don’t let them move forward. [8] X Research source
- Hold your wrists so they’re straight—if you let them bend backwards, you could strain them.
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5Lower the cable slowly all the way down. To get the full benefit of the cable curl, you need to use your full range of motion. Be sure to lower the weight until your arms are fully extended again, using the same smooth, controlled motion you used to raise the cable. [9] X Research source
- The cable helps provide tension at the bottom of the curl, which you don’t get in a traditional biceps curl.
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6Repeat for 3–5 sets of 6–12 reps each. Complete your first set of 6–12 cable curls, depending on what you’re comfortable with. Then, put down the weight and rest for about 30 seconds. Grab the cable again and repeat until you’ve done 3–5 sets in total. [10] X Research source
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References
- ↑ https://www.bostonmagazine.com/health/2018/10/05/video-cable-machine-workout/
- ↑ https://youtu.be/840rgLSw-84?t=44
- ↑ https://youtu.be/840rgLSw-84?t=44
- ↑ https://youtu.be/kyyP5l8noSY?t=85
- ↑ https://youtu.be/kyyP5l8noSY?t=39
- ↑ https://www.bostonmagazine.com/health/2018/10/05/video-cable-machine-workout/
- ↑ https://youtu.be/840rgLSw-84?t=58
- ↑ https://youtu.be/840rgLSw-84?t=58
- ↑ https://youtu.be/840rgLSw-84?t=80
- ↑ https://blog.nasm.org/9-best-arm-sculpting-exercises-for-tone-and-strength
- ↑ https://muscularstrength.com/article/barbell-curl-vs-cable-curl
- ↑ https://youtu.be/kyyP5l8noSY?t=104
- ↑ https://youtu.be/16aEi1a68E0?t=53
- ↑ https://youtu.be/16aEi1a68E0?t=53
- ↑ https://youtu.be/lwTpNlO1U5g?t=13
- ↑ https://youtu.be/16aEi1a68E0?t=129
- ↑ https://youtu.be/16aEi1a68E0?t=164
- ↑ https://youtu.be/16aEi1a68E0?t=53
- ↑ https://youtu.be/7daJq0RFQ_0?t=35
- ↑ https://youtu.be/7daJq0RFQ_0?t=11
- ↑ https://www.youtube.com/watch?v=UbfzCh0oJ5E
- ↑ https://www.acefitness.org/resources/everyone/exercise-library/322/standing-bicep-curl/
- ↑ https://youtu.be/16aEi1a68E0?t=90
- ↑ https://www.acefitness.org/continuing-education/prosource/research-special-issue-2015/5319/ace-study-reveals-best-biceps-exercises/
- ↑ https://blog.nasm.org/9-best-arm-sculpting-exercises-for-tone-and-strength
- ↑ https://youtu.be/16aEi1a68E0?t=90
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