Arms · Isolation

Cable Curl

A bicep curl performed using a cable machine for constant tension throughout the movement. Unlike a dumbbell, the cable pulls on the biceps just as hard at the bottom and top of the rep as it does in the middle, which adds up to more total tension per set. That constant load makes it especially good for higher-rep work and finishing sets.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Cable Isolation Pull
cable-curl-poster
  • Level Beginner
  • Equipment Cable
  • Primary Muscles Biceps, Forearms
  • Movement Isolation Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Cable Curl

  1. Attach a straight or EZ bar to a low pulley and grip it underhand at shoulder width.
  2. Step back far enough that the cable stays taut with your arms straight.
  3. Stand tall with elbows pinned to your sides.
  4. Curl the bar up toward your shoulders against the cable's pull.
  5. Squeeze at the top for a beat.
  6. Lower under control to fully straight arms without letting the stack touch down.

Anatomy

Muscles Worked

arms
Primary muscles
Biceps Forearms

Do This

Form Cues

  • Stand far enough back that the cable stays under tension at the bottom.
  • Keep the elbows fixed at your sides.
  • Squeeze at the top rather than pulling the handle toward your face.
  • Keep the plates hovering just off the stack between reps so tension never leaves the biceps.

Avoid This

Common Mistakes

  • Standing too close, which kills the tension at the bottom.
  • Letting the elbows drift forward at the top.
  • Leaning back to help heavier weight up.
  • Drifting toward the machine mid-set, which slackens the cable and unloads the exact range this exercise is for.

More to Explore

Variations & Related Exercises

Variations of this lift

Trains the same muscles