Exercise guide · Biceps & Forearms

Cable Biceps Curl

Cable biceps curls keep tension on the biceps through the full range using a low pulley. Stand facing the stack, grip the bar underhand, and curl while keeping your upper arms fixed at your sides.

Targets: Biceps
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Biceps Curl

Attach a straight bar or EZ attachment to a low cable pulley. Select a weight you can curl with strict form.
Stand facing the stack with feet hip-width apart, about one step back from the pulley so the cable stays angled slightly.
Grip the bar underhand at shoulder width. Start with arms extended, bar near your thighs, shoulders back and core braced.
Curl the bar up by bending your elbows until your forearms are nearly vertical and you feel a strong biceps squeeze.
Lower the bar under control to full extension without letting your elbows drift forward or your torso swing.
Keep the cable path smooth—avoid jerking the weight off the stack at the bottom.

Form cues

Upper arms stay glued to your sides
Constant tension—control the bottom, don't rest
Stand tall with a braced core
Full extension down, strong squeeze up top

Common mistakes

Stepping too close so the cable pulls you off balance
Swinging the torso or leaning back to cheat the weight up
Elbows drifting forward away from your ribs
Using weight so heavy that reps become partial curls

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Start light to learn cable tension and elbow position. Reduce load if you feel sharp elbow or wrist pain at full extension.

Alternatives

Similar biceps & forearms exercises

See all biceps & forearms exercises · Browse the full exercise library