Cable Curl

Cable Curl is a beginner isolation pull using cable machine. It loads Biceps.

Why this lift

The Cable Curl is a beginner isolation pull lift. It primarily loads Biceps. Forearms help. You need cable machine. Most programs place it after your main compounds, as accessory work. You may also hear it called Cable Curls.

Curls are isolation. They do not replace rows. Use them after the pulls that actually move weight. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Biceps
• Secondary: Forearms

Setup

• Hold cable machine with the elbows pinned near the ribs.

How to do it

1. Curl through a full range. Squeeze Biceps at the top.
2. Lower slowly. Do not swing the torso.

Coaching cues

• Elbows stay put.
• Wrists neutral.

Common mistakes

• Swinging the weight up. Cut the load; own the eccentric.

How to program it

Treat the Cable Curl as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Cable Curl does not agree with you, Bar Cable Curl trains Biceps with a different setup.

Related lifts

• Bar Cable Curl Biceps
• Barbell Bicep Curl Biceps
• Barbell Drag Curl Biceps
• Cable Concentration Curl Biceps
• Cable Hammer Curl Biceps
• Close Grip EZ Bar Curl Biceps

FAQ

What muscles does the Cable Curl work?

The Cable Curl works Biceps (primary), Forearms (secondary).

What equipment do I need for the Cable Curl?

You need cable machine.

Is the Cable Curl suitable for beginners?

Yes. The Cable Curl is marked beginner in this catalog. Start lighter than you think and film one set from the side.