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

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

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