Cable Curl
A curl on a low pulley that keeps steady tension on the biceps through the whole range of motion.
Muscle activation
- Biceps80%
- Forearms20%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Attach a straight or EZ bar to a low pulley.
2. Mid-rep
Squeeze the biceps at the top.
3. End of the movement
Lower slowly to full extension.
4. Common mistake
Leaning back to move heavier weight
Ways to do it
Biceps curl on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Attach a straight or EZ bar to a low pulley.
- 2Grip it underhand at shoulder width and step back slightly.
- 3Stand tall with elbows at your sides and abs braced.
Execution
- 1Curl the bar up toward your shoulders, keeping the upper arms still.
- 2Squeeze the biceps at the top.
- 3Lower slowly to full extension.
- 4Keep tension on the cable — don't let the stack rest.
Breathing
Exhale as you curl, inhale as you lower.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Biceps
Secondary
Forearms
Key form cues
- Elbows pinned
- Stand tall
- Squeeze the top
- Slow lowering
Common mistakes
Leaning back to move heavier weight
Stay upright and lighten the stack.
Elbows drifting forward
Keep upper arms at your sides.
Standing too close so tension drops at the top
Step back a little so the cable stays taut.
Range of motion
From arms fully extended to the bar at about shoulder height.
Variations
Easier
Single-arm cable curl
Harder
Cable curl with a 2 s squeeze
At home
Band curl
Machine / cable
Machine biceps curl