Cable Curl

STRENGTHBEGINNERCableForce: PullType: Isolation

Preparation: setup of the cable curl

1
Set a cable pulley to the lowest position and attach a straight bar or EZ-bar handle.
2
Stand facing the machine and grip the bar with an underhand grip at shoulder-width.
3
Stand upright with your elbows at your sides and arms fully extended.
4
Curl the bar upward by flexing your elbows, keeping your upper arms stationary.
5
Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position.
6
Maintain a controlled tempo and avoid leaning back to lift the weight.

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 12-15 reps	Form mastery, neural adaptation
Intermediate	4 sets of 10-12 reps	Hypertrophy, moderate loading
Advanced	4 sets of 8-10 reps	Strength, high intensity/volume

Biceps

Forearms

Constant cable tension throughout the entire range of motion maximizes muscle activation
No dead spots in the movement unlike free-weight curls where tension decreases at the top and bottom
Easy to adjust weight quickly for drop sets and intensity techniques

Step back slightly from the machine to create a slight angle, increasing the stretch at the bottom
Use a rope attachment and spread the ends at the top for a different contraction angle
Cable curls are excellent for high-rep burnout sets at the end of a biceps workout