How to perform Cable Bicep Curl with proper form
Equipment Needed
- Cable machine with a low pulley
- Straight bar attachment or rope attachment
Starting Position
- Setup: Attach a straight bar or rope to the low pulley on the cable machine.
- Positioning: Stand facing the cable machine, feet shoulder-width apart.
- Grab the Bar: Bend at the elbows and grasp the bar/rope with an underhand grip (palms facing up).
Proper Form
- Elbow Position: Keep your elbows close to your torso throughout the movement.
- Body Posture: Stand tall with a slight bend in your knees. Engage your core.
- Curl Movement:
- Pull the bar/rope towards your shoulders, keeping your elbows stationary.
- Curl until your biceps are fully contracted and the bar/rope reaches shoulder height.
Return Phase
- Lowering: Slowly lower the bar/rope back to the starting position with control.
- Full Extension: Allow your arms to extend fully but don't lock out your elbows.
Tips for Proper Form
- Avoid swinging or using momentum; the movement should be smooth and controlled.
- Focus on squeezing your biceps at the peak of the curl.
- Maintain a neutral wrist position to avoid strain.
Common Mistakes
- Not keeping elbows stationary.
- Lifting too heavy, leading to poor form.
- Letting shoulders rise during the curl.
Following these guidelines will help ensure you perform the Cable Bicep Curl with proper form, maximizing effectiveness and reducing the risk of injury.
Exercises

Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest

Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps

Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms