Cable Curl
Constant tension through the whole range, unlike a dumbbell which unloads at the top.
Setup
- Low pulley, straight bar, hands shoulder width, palms up.
- Stand tall, elbows pinned to the ribs.
How To Do It
- Curl the bar to the front of the shoulders.
- Keep the elbows still — only the forearm moves.
- Lower all the way to a straight arm.
Breathing
Exhale on the curl.
Common Mistakes
- Letting the elbows drift forward, turning it into a front raise.
- Leaning back to start the bar moving.
Programming It
Three to four sets of 10-15. Constant tension makes these feel heavier than they are.
Why This Exercise Works
A cable keeps tension on the biceps through the whole range, including the top, where a dumbbell goes weightless as it stacks over the elbow. Same muscle, different tension curve — which is the reason to do both rather than pick one.
Where You Should Feel It
Constant tension through the biceps with no rest anywhere in the range. It feels heavier than the same weight in a dumbbell. Elbows drifting forward means the front delt has joined in.
Where It Fits in a Program
Constant tension through the whole range, unlike a dumbbell which unloads at the top. Put it late. Nothing here needs you fresh, and the reps are cheap to recover from.
Progressing and Regressing It
To progress the cable curl: add a plate, or add a one-second squeeze at the top. To regress it: reduce the load until the elbows stop drifting forward.
Who It's For
Anyone whose arms respond better to tension than to load, and anyone whose elbows dislike a barbell. A good choice for high-rep finishing work.
Equipment and Substitutions
What you need for this one: a cable and a straight bar. No cable stack? A band anchored at the same height is the closest thing, and it keeps the constant tension that makes this work.
Related Exercises
- Band Curl — Biceps
- Barbell Curl — Biceps
- Concentration Curl — Biceps
- Incline Dumbbell Curl — Biceps
- Preacher Curl — Biceps
- Spider Curl — Biceps
- Scott Curl — Biceps
- Drag Curl — Biceps
Common Questions
What muscles does the cable curl work?
The cable curl primarily trains the biceps.
How many sets and reps should I do?
Three to four sets of 10-15. Constant tension makes these feel heavier than they are.
What are the most common cable curl mistakes?
Most often: letting the elbows drift forward, turning it into a front raise; leaning back to start the bar moving.
Do I need a cable and a straight bar to do this?
This version uses a cable and a straight bar, and it trains the biceps. Substitute a band at the same anchor height, or take a free-weight version from the list below and accept losing the tension at the end range.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the cable curl, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.