Cable Curl
Expert Advice
Keep your elbows close to your torso and avoid swinging to maintain strict form and bicep isolation.
How-to-do Steps
- Stand facing the cable machine with the pulley set low and the bar attached.
- Grab the bar with an underhand grip, hands shoulder-width apart.
- Curl the bar up towards your chest, keeping your elbows stationary.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Curl primarily targets the Biceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Curl work?
Cable Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Curl suitable for beginners?
Cable Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
