Cable Curl Exercise

Bicep Cable Curls

Bicep cable curls is similar to the standing barbll curls. However, this exercise is performed on the cable machine instead of using free weights. The feel and dynamics of this movement and its resistance is quite different compared to the standing barbell, so this is a nice alternative to use when you want to switch things up a bit to add variety to your workouts.

Cable Curl Technique & Execution

• Grasp the cable curl bar attached to the low pulley with an underhand grip
• Hands should be about shoulder width apart, with your elbows fixed at your sides
• Extend your arms down, starting at a fully stretched position
• Then curl the bar upward, and your elbows should move only very slightly
• Lower the bar slowly back down to starting position

Alternatives

By placing a preacher bench in front of the low cable pulley, you can perform cable preacher curls. This exercise is just like preacher curls, except it is done using a cable pulley instead of a barbell.

One Arm Cable Curl Exercise

Single arm cable curl is a bicep isolation exercise. This is similar to to bicep cable curl exercise abvoe, except it is performed one arm at a time, allowing you to focus on each arm. Because this is an isolation bicep exercise, you will not be able to lift as heavy, and it is better to perform compound exercises first and doing isolation exercises such as these after.

One Arm Cable Curl Technique & Execution

• Grasp the handle attached to the low pulley with an underhand grip
• Keep your elbows fixed at your sides
• Extend your arm down, starting at a fully stretched position
• Then curl upward - your elbows should move only very slightly
• Lower slowly back down to starting position

Both cable curl exercises listed above can also be performed using a reverse grip, where your palms are facing away from you. This can add an additional dimension to your bicep workouts, and allow you to work your biceps from different angles.