Kysero
Try for free

Biceps · Beginner

Cable Biceps Curl

Cable biceps curl with continuous tension through the entire range.

View instructionsAll exercises
Back to all exercises
Cable Biceps Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Cable

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Attach a straight bar to a low cable pulley and hold it with a shoulder-width underhand grip.
  2. 02Stand facing the machine with your arms extended, elbows beside your ribs, and trunk braced.
  3. 03Curl the bar toward your shoulders without moving your upper arms or leaning backward.
  4. 04Pause when your forearms approach your upper arms and your biceps are fully shortened.
  5. 05Lower the bar slowly to full elbow extension while maintaining cable tension.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBayesian Cable CurlRelated variationCable Bar Drag CurlRelated variationCable Bar Lying High Pull Bicep CurlRelated variationCable Bar Reverse Bicep CurlRelated variationCable One Arm CurlRelated variationCable Preacher Curl

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Reverse CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder