Cable Curl

Cable Curl

The Cable Curl is an excellent exercise for targeting and sculpting the biceps muscles. It is performed using a cable machine that provides constant tension throughout the movement. This exercise is a great alternative to traditional bicep curls with dumbbells or barbells, as it allows for a greater range of motion and provides resistance at all stages of the exercise. The Cable Curl primarily targets the biceps brachii, which is responsible for flexing the elbow joint. It also engages the brachialis and brachioradialis muscles, contributing to overall arm strength and definition. By incorporating this exercise into your routine, you can achieve well-rounded upper arm development. One of the benefits of using a cable machine for bicep curls is the ability to easily adjust the weight resistance. This makes it suitable for individuals of all fitness levels. Additionally, the constant tension provided by the cable machine ensures that the biceps muscles are engaged throughout the entire range of motion, maximizing muscle activation and potential gains. To achieve optimal results, it is essential to maintain proper form throughout the exercise. This includes keeping your elbows tucked in close to your sides, avoiding excessive swinging or momentum, and focusing on the contraction of the biceps muscles. It is also important to breathe regularly and avoid holding your breath during the exercise. Remember to start with a weight that challenges you but still allows you to maintain proper form. As you progress and gain strength, gradually increase the weight to continue stimulating muscle growth. Aim for three to four sets of 8-12 repetitions, allowing ample rest between sets for muscle recovery. Incorporating the Cable Curl into your arm workout routine can help you achieve strong, toned biceps and enhance your overall upper body strength.


  • Stand facing a cable machine with your feet shoulder-width apart and knees slightly bent.
  • Grab the handle or attachment with an underhand grip, palms facing up.
  • Keep your elbows close to your sides, engage your core, and maintain a neutral spine.
  • Start by fully extending your arms, allowing the cable to pull your hands forward.
  • Exhale and curl the handle towards your shoulders, maintaining a stable upper body.
  • Squeeze your biceps at the top of the curl, then slowly lower the handle back to the starting position.
  • Repeat for the desired number of repetitions, ensuring proper form throughout the exercise.
  • Adjust the weight according to your fitness level and goals.

Tips & Tricks

  • 1. Focus on maintaining proper form throughout the entire range of motion.
  • 2. Engage your core and keep your back straight.
  • 3. Use a controlled and deliberate movement, avoiding any swinging or jerking motions.
  • 4. Gradually increase the weight over time to challenge your muscles and promote growth.
  • 5. Experiment with different grip positions (wide, narrow, supinated, pronated) to target different muscles in the arms and forearms.
  • 6. Incorporate both unilateral (one arm at a time) and bilateral (both arms simultaneously) variations to improve overall arm strength and balance.
  • 7. Don't forget to exhale during the effort phase and inhale during the relaxation phase of the exercise.
  • 8. Include cable curls as part of a well-rounded arm training program that also incorporates other exercises like tricep pushdowns, bicep curls, and hammer curls.
  • 9. Prioritize progressive overload by increasing resistance, sets, or repetitions as your muscles adapt and become stronger.
  • 10. Make sure to warm up adequately before beginning cable curls to decrease the risk of injury and prepare your muscles for exercise.


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