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

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

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

Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders

Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings

Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

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