Muscles Worked
Learn more in the Biceps training guide →
Primary
Biceps
Secondary
Forearms
Highlighted muscles
How To Perform
- 1 Attach a straight bar or EZ attachment to the low cable. Stand close to the machine.
- 2 Curl the bar up with upper arms stationary.
- 3 Squeeze at the top and return under cable tension.
Form Cues
- ✓ Stand close to the cable — too far creates slack and disrupts tension.
- ✓ Keep elbows pinned to your sides throughout.
Common Mistakes
- ✗ Standing too far from the cable.
- ✗ Letting elbows drift forward at the top.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Cable Curl? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Cable Curl should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for biceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Curl target?
Cable Curl primarily targets the Biceps. Secondary muscles include Forearms.
Is Cable Curl good for beginners?
Cable Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Cable Curl, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.