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Biceps

Cable Curl

The Cable Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 32%, biceps (long head) 30% and brachialis 18%.

Also known as: cable bicep curl, cable curl (straight bar), low pulley curl

Level: BeginnerEquipment: CableSingle-joint (isolation)
Cable Curl demonstration

How to do it

  1. Set a pulley at its lowest position and clip on a straight bar.
  2. Grip the bar with palms facing up, hands shoulder-width, and stand half a step back.
  3. Pin your elbows to your sides with the arms straight.
  4. Curl the bar up in an arc until it is in front of your upper chest.
  5. Lower the bar slowly until your arms are fully straight.

Tips

  • The cable keeps tension at the bottom, so do not rest there.
  • Keep your chest up and your elbows still.

Common mistakes

  • Standing so far back that the cable pulls you forward.
  • Leaning back to finish each rep.

Muscles worked by the Cable Curl

  • Biceps (short head) Primary32%
  • Biceps (long head) Primary30%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Cable Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Cable Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Cable Curl good for beginners?

Yes. The Cable Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Curl?

For example the Axle Bar Curl, Band Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Cable Curl harder?

Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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