Cable Curl
How to do it
Starting position
- Attach a straight bar to the bottom of the cable.
- Stand with your feet shoulder-width apart and grip the bar.
- Keep your chest up and look straight ahead.
Movement
- Grip the bar with your palms facing up.
- Keep your wrists straight and bend your elbows.
- Slowly curl the bar toward your chest.
Breathing
Exhale as you raise the bar, and inhale as you lower it.
Trainer tips
- Maintain cable tension all the way
- Pin your elbows to your sides
- Resist slowly as you lower
Cautions
- Excessive weight strains your wrist joints, so start with a light weight.
- If your elbows swing back and forth, you can injure your shoulders, so keep them pinned.
- Leaning the body back to pull
- Losing tension at the top
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
25 similar exercises
Representative exercise: Cable Curl
- Kettlebell Biceps Curl
- Cable Seated Curl
- Cable Neutral Grip Biceps Curl
- Cable Standing Biceps Curl (rope attachment)
- Smith Biceps Curl
- Smith Machine Bicep Curl
- Cable Lying Close-grip Curl
- Cable Lying Biceps Curl (VERSION 2)
- Cable Seated Unilateral Biceps Curl
- Cable Standing Biceps Curl (rope attachment) (VERSION 3)
- Cable Lying Curl
- Cable Squatting Curl
- Cable Bench Lying Biceps Curl
- Cable Standing Inner Curl
- Cable Seated Overhead Curl
- Cable Seated Overhead Curl (SZ Bar)
- Ring Arm Curl
- Suspension Arm Curl
- Suspension Biceps Curl
- Cable Close Grip Curl
- Cable SZ Bar Close Grip Curl
- Cable Unilateral Biceps Curl
- Cable Curl with Multipurpose V Bar
- Kettlebell Alternate Biceps Curl
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How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Incline Biceps CurlHarderCable Drag CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.