Bicep Cable Curl


Muscle Worked



  • Attach a medium sized bar to a cable pulley machine down below.
  • Stand about 6-8 inches from the pulley machine with back straight, knees unlocked, and feet hip-width apart.
  • Hold the bar just outside of hips with palms up.
  • Your arms should be extended straight down and the bar should be leaning on your upper thighs.
  • Keeping your elbows close to your body, use your biceps to curl the bar up to your chest.
  • Hold for a brief second flexing your biceps.
  • Lower the bar to the starting position in a slow, controlled manner.
  • Keep your wrists straight and elbows at your side throughout the curl.
  • Don't sway your back or rock your body in an attempt to complete the lift.
  • Don't let your elbows leave your sides.
  • Don't just let the bar drop when lowering it. Let the bar down slowly resisting the weight of the bar.