Cable Bicep Curl

Exercise Information

  • Alternative Names: Rope bicep curl, cable machine bicep curl, double cable bicep curl, standing bicep cable curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable machine
  • Muscles Targeted: Biceps
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 12-15 reps each
  • Variations: Reverse bicep curl with cable, single arm bicep cable curl
  • Alternative: Barbell curl, EZ bar curl

The cable bicep curl or the standing bicep cable curl, unlike the basic version, uses additional muscles for support as it causes more instability during the movement. It keeps your biceps under constant tension that the dumbbell bicep curl does not provide. It also gives you a fuller range of motion (from the bottom to the top) to work with.

Cable Bicep Curl Exercise Information

  • Alternative Names: Rope bicep curl, cable machine bicep curl, double cable bicep curl, standing bicep cable curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable machine
  • Muscles Targeted: Biceps
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 12-15 reps each
  • Variations: Reverse bicep curl with cable, single arm bicep cable curl
  • Alternative: Barbell curl, EZ bar curl

How to do a Cable Bicep Curl

Set up for the standing bicep cable curl by attaching a rope to the lowest level on the adjustable machine. Grab the cable bar with a shoulder-width, underhand grip, while standing straight facing the cable machine. While keeping your upper arms stationary, contract your biceps to lift the weights. Continue the lifting movement until the full contraction is achieved.

Cable Bicep Curl

Standing Bicep Cable Curl Tips

  • Keep your elbows tucked in near the torso, and avoid swinging the weights.
  • Make sure that only your forearms move when curling the dumbbells.

Variations

  1. Reverse Bicep Curl with Cable: Performed in the same way as the basic version except that you hold the cable bar using a shoulder-width, overhand grip.
  2. Single Arm Bicep Cable Curl: Is similar to the basic cable bicep curl, but you do it by holding the bar with one hand using an underhand grip.

Alternative Exercises

  • Barbell Curl
  • EZ Bar Curl

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