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Cable Biceps Curl (SZ-bar)

Cable Biceps Curl (SZ-bar)

The Cable Biceps Curl with an SZ-bar is a highly effective exercise that targets the biceps muscles in your arms. This exercise is typically performed using a cable machine and a specially designed SZ-bar, which allows for a more comfortable and ergonomic grip. By using the cables, you are able to maintain a constant tension on your biceps throughout the movement, enhancing muscle engagement and promoting better overall growth and strength development. The Cable Biceps Curl with an SZ-bar is a versatile exercise that can be adjusted to accommodate individuals of different fitness levels. By adjusting the weight on the machine, you can make the exercise easier or more challenging, providing progressive overload to constantly stimulate muscle growth. Additionally, the SZ-bar allows for both neutral and supinated grip positions, which target different parts of the biceps muscle for a well-rounded workout. Incorporating the Cable Biceps Curl into your workout routine can help you achieve a desirable aesthetic by enhancing the definition and size of your biceps. It can also improve your overall upper body strength, which can be beneficial in various daily activities and other exercises. As with any exercise, proper form and technique are essential to maximize results and prevent injury. So, ensure you understand and practice the correct execution of the exercise before adding it to your training regimen. Remember to always warm up and stretch before starting your workout and consult with a fitness professional for personalized guidance if needed. Stay consistent, challenge yourself, and enjoy the benefits of the Cable Biceps Curl with an SZ-bar as you progressively strive towards achieving your fitness goals.


  • Stand with your feet hip-width apart and grasp the SZ-bar attached to a cable machine with an underhand grip.
  • Keep your back straight and your elbows close to your torso.
  • Curl the bar upward while keeping your upper arms stationary.
  • Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Slowly lower the cable bar back to the starting position with controlled motion.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Use a weight that challenges you but allows you to maintain proper form and technique.
  • Focus on squeezing and contracting your biceps throughout the movement.
  • Keep your elbows close to your sides and avoid swinging or using momentum.
  • Control the weight on the way up and down, avoiding sudden or jerky movements.
  • Engage your core and maintain a stable and upright posture throughout the exercise.
  • Breathe naturally and avoid holding your breath during the movement.
  • Ensure a full range of motion by fully extending your arms at the bottom and squeezing your biceps at the top.
  • Vary your grip width for added muscle stimulation and to target different areas of your biceps.
  • Progressively increase the weight or resistance over time to continue challenging your muscles.
  • Consider incorporating other biceps exercises into your workout routine to promote overall muscle development.

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