Exercises / Cable Curl

Cable Curl

Also known as: Cable biceps curl, Low-pulley curl, Standing cable curl

A standing curl from a low pulley. The elbows stay pinned as the bar comes up.

Primary muscles
Biceps (biceps brachii)
Secondary muscles
Forearms (brachioradialis)
Equipment
Cable (low pulley, straight bar or handles)
Pattern
Isolation
Difficulty
Beginner
Line diagram of a Cable Curl.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Standing low-pulley cable curl at peak.
Cable Curl by Eric Astrauskas, www.PTinTO.com, CC BY 2.0. Via Flickr / Openverse. License: CC BY. Source.
Line-art start of a standing cable curl.
Standing biceps curl with cable 1.svg by Everkinetic, CC BY-SA 3.0. License: CC BY-SA (share-alike). Source.

Cues

  1. Stand facing a low pulley, take a bar or handles with a supinated grip, and pin the elbows to the sides.
  2. Curl until the forearms are near vertical; the upper arms stay still.
  3. Keep the ribs down; do not lean back to finish the curl.
  4. Lower until the elbows are almost straight without letting the shoulders roll forward.

Common mistakes

  • Swinging the torso to yank the stack.
  • Letting the elbows drift forward so the shoulders help.
  • Stopping the descent halfway so the biceps never lengthen.

Safety

  • Pin the elbows. If you have to lean back, the stack is too heavy.