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Arms

Cable Bicep Curl

Maximize bicep growth with constant tension using a cable machine.

Cable bicep curls are great for maintaining constant tension on the biceps, leading to effective muscle growth and hypertrophy.

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How to doTips
Body Part
Arms
Level
Beginner
,
Intermediate
Muscles
Biceps
Modality
Isolation
Direction
Pull
Equipment
Cable Machine
Goal
Hypertrophy

How to do:

  1. Stand in front of a cable machine and attach a straight or EZ bar to the low pulley.
  2. Grip the bar with an underhand grip, hands shoulder-width apart.
  3. Keep your elbows close to your torso and curl the bar upward by contracting your biceps.
  4. Continue until your biceps are fully contracted and the bar is at shoulder level.
  5. Slowly lower the bar back to the starting position.
  6. Repeat for 10–12 reps.
  7. Complete 3-4 sets.

Tips:

  • Keep your elbows stationary to focus the effort on the biceps.
  • Use a slow and controlled motion to maintain constant tension.
  • Exhale as you curl the bar up and inhale as you lower it.
  • Avoid leaning backward or using momentum.

Similar Exercises

Barbell Curl
Bicep Curl
Dumbbell Bicep Curl
Machine Bicep Curl
MTS Bicep Curl
Reverse Curl
Reverse Grip Barbell Bicep Curl
Standing Hammer Curl
Zottman Curl

Related Guides

Best Bicep Exercises Ranked by Effectiveness (2026 Guide)
Cable Curl vs Barbell Curl vs Dumbbell Curl: Which Builds Bigger Biceps?
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