Stand and pull a cable bar upward by flexing at the elbow, using the biceps as the primary mover.
How to do the Bicep Curl (Cable)#
- Stand holding the cable bar with an underhand (palms-up) grip about shoulder-width apart and elbows touching your sides.
- Keep your upper arms stationary and elbows pinned to your torso throughout the movement.
- Curl the bar upward by bending at the elbows until your hands approach shoulder level.
- Pause briefly and contract the biceps at the top of the curl.
- Lower the bar back to the start in a controlled manner and repeat for the desired reps; you can perform single-arm variations by switching to a single-hand cable grip.
Muscles worked#
Common mistakes#
- Using torso swing or momentum to lift the weight.
- Letting the elbows move forward away from the sides.
- Allowing the wrists to bend instead of staying neutral.
- Dropping the weight quickly on the way down instead of controlling the descent.
