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Biceps · Cable · Beginner

How to do Cable Curl

The cable curl is a strength exercise targeting the biceps, performed using a cable machine. It involves curling a cable attachment towards the shoulders while keeping the elbows close to the body, providing constant tension on the biceps throughout the movement.

Cable Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Cable
Level
Beginner
Category
Biceps

How to do Cable Curl, step by step

  1. Stand facing the cable machine with your feet shoulder-width apart.
  2. Grasp the cable attachment with an underhand grip, palms facing up.
  3. Keep your elbows close to your sides and your upper arms stationary.
  4. Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  5. Pause for a moment at the top of the movement, squeezing your biceps.
  6. Inhale and slowly lower the cable attachment back to the starting position.
  7. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Cable Curl →

Muscles worked

Cable Curl works your biceps as the main mover, with help from your forearms.

Variations

Track Cable Curl in SPLYT

Cable Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More biceps exercises

All 159 biceps exercises →

More with a cable

Every cable exercise → · The full exercise library →