Cable Biceps Curl

How to do the Cable Biceps Curl with good form: step-by-step technique, the muscles it works (biceps), coaching cues and the mistakes to avoid.

Muscles worked

Attach a straight bar to a low cable pulley and grasp it with a supinated (underhand) grip.
Step back slightly from the machine so that the cable is taut and tension is on your biceps even when your arms are fully extended.
Stand tall, brace your core, and pin your upper arms against the sides of your torso.
Curl the bar upward toward your shoulders by actively contracting your biceps.
Hold the peak contraction for one second, ensuring your elbows have not traveled forward.
Slowly lower the bar back to the starting position, resisting the pull of the cable the entire way.

Standing too close to the pulley, which removes tension at the bottom of the rep
Leaning back excessively to pull the weight
Using momentum rather than a controlled, smooth pull

Cable station, straight bar attachment

Low cable pulley with a straight or EZ-bar attachment.

Also known as: Standing Cable Curl

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