How to do a Cable Curl
The Cable Curl is a beginner cable exercise that works your biceps, with help from your forearms.
How to do a Cable Curl, step by step
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable attachment with an underhand grip, palms facing up.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the cable attachment back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Using momentum
- Not maintaining a neutral spine
- Allowing elbows to move forward
- Excessive weight leading to poor form
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable Curl work?
The Cable Curl mainly works your biceps. It also works your forearms.
Is the Cable Curl good for beginners?
Yes. The Cable Curl is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Cable Curl should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable Curl?
Good alternatives are Dumbbell Bicep Curl, Dumbbell Hammer Curl and Incline Inner Biceps Curl.
Put it in a workout plan
Track your Cable Curl in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.