Cable Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand hip-width apart in front of the low pulley, grasp the bar or EZ attachment with a supinated grip at hip width, and let the arms hang fully extended.
• Pin the upper arms vertically against the sides of the torso and keep them there throughout the curl, preventing any forward swing at the shoulder.
• Curl the bar in a controlled arc by flexing the elbows until peak biceps contraction is reached, keeping the wrists neutral and straight throughout.
• Lower the bar slowly back to full elbow extension to maximise the eccentric stimulus, keeping constant tension in the cable at the bottom position.

Common mistakes

• Swinging the upper arms forward: Allowing the elbows to travel forward at the shoulder recruits the anterior deltoid and reduces isolation of the biceps.
• Breaking at the wrist: Rolling or hyperextending the wrist to gain extra range compensates for biceps weakness and places stress on the wrist flexor tendons.
• Dropping the weight on the way down: Releasing the eccentric phase quickly wastes a significant portion of the growth stimulus, as controlled lengthening under load produces meaningful hypertrophic stress.

Frequently asked questions

What is the advantage of the cable curl over a dumbbell curl?

The cable maintains continuous tension at the bottom of the movement when the arm is fully extended. A dumbbell provides minimal load at that position because gravity pulls vertically and the lever arm is very short, meaning the cable version has better resistance across the full range.

Should I pause and squeeze at the top of each rep?

A brief hold of one to two seconds at the top intensifies the peak contraction and can enhance the training stimulus. It is not mandatory but works well when using a moderate, controlled weight.

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