The biceps cable curls is an isolation exercise for the biceps muscles of the upper arm. The pulling action is performed with a cable machine and is suitable for beginners. This exercise can be used as part of an upper body muscle building program.
Adjust the machine using the sliding adjustment so that the cable is attached to the bottom. The metal grip on the cable should be wide enough for you to comfortably hold it in your hand, while your arms are extended and your palms are facing up.
Stand with your knees slightly bent and your feet firmly on the floor. Tighten your abdominal muscles, straighten your back, and keep your head still while looking straight ahead.
- Curl the cable weight upward toward your chest while breathing out. Only the forearms move, rising from the elbow.
- Hold at the top of the contraction for one second.
- Lower the forearms to the starting position on an inhale. Stop before the weights return to the stack, keeping the cable under tension.
Benefits of Biceps Cable Curls
The primary target of biceps cable curls is the biceps brachii muscle, which flexes the elbow and connects the scapula to the radius of the arm.
The synergistic muscles worked during biceps cable curls are the brachialis and brachioradialis, which are also used when flexing the elbow. Stabilizing muscles are effective in the shoulder and upper back - namely, the anterior deltoid, trapezius, and levator scapulae. The wrist flexors are also used.
Having strong biceps makes everyday life a little easier. Biceps cable curls are effective in increasing the strength and size of the biceps brachii.2 They help you lift and carry objects such as boxes, grocery bags, and laundry baskets, or swing a child or pet.
Toned biceps also give an attractive appearance to the upper arms. If your skin in this area has become saggy after weight loss or aging, regular exercise can help improve its appearance by regulating the skin's metabolism and slowing the aging process.
Seated Bicep Cable Curl
If you have balance and stability limitations, you can do bicep cable curls while seated. While seated, keep your back straight and your feet planted firmly on the floor. Also, make sure you are using your arms to lift and not relying on your lower body to power the pull.
One-Arm Standing Bicep Cable Curl
This variation involves curling the biceps separately. Unilateral training—or training one side of the body at a time—enables you to exercise each side equally (rather than relying more on the dominant side) and also corrects muscle imbalances.
Use the one-arm attachment, then stand facing away from the machine. Extend your arms, holding your hands in your hands. Next, curl the handle up, moving only your lower arm. Once your biceps are fully contracted, return to the starting position.
Distance Adjustment
You can change the angle of the cable by simply adjusting the height setting of the rack or by placing your feet closer or further apart. This will load your muscles slightly differently.
Grip Change
Changing your grip to a hammer position (like a hammer curl) or an overhand position will help you better target the brachialis and brachioradialis forearm muscles. While these muscles get some activation when you lift with your palms facing up, they will be tested more in these other positions.
Working too fast
Spend at least two seconds on each step of the bicep curl, both up and down. Hold for at least one second when your biceps are at their maximum contraction.
Lowering the weight
At the end of each bicep curl rep, hang the weights down without dropping them into the stack. Keeping them (and, therefore, your muscles) under tension increases the effectiveness of the exercise.
Body movement outside the lower arms
If you find yourself rocking, rounding, or arching your back, shrugging your shoulders, or moving your hips, you are not stabilizing yourself. This is a sign that you are lifting too much weight and using momentum instead of a steady contraction.
Keep your feet moving in the same direction when using heavy weights for stability. If you keep your back straight and let all the momentum come from your arms, you can even bend into a forward position with your feet.
Incomplete range of motion
The function of the biceps is to move your forearm and upper arm together. If you can't fully open and close your elbow, you're not working your biceps as much as you could with these curls.
Safety and precautions
Avoid bicep cable curls if you have an elbow or wrist injury. Push your muscles to the point of fatigue, but not to the point of pain. If you feel any pain, stop the exercise.
Always warm up before doing strengthening exercises, taking your joints through a full range of motion.5 Make sure the weight set on the cable machine is a weight that you can lift with good form.
Ideally, you want to choose a weight that allows you to do eight to 12 repetitions and give yourself 48 hours between hard exercises for adequate recovery. Also, vary the type of exercise to avoid overtraining or repetitive stress.
Biceps Cable Curls FAQ
1. What are biceps cable curls?
Biceps cable curls are a strength training exercise that targets the biceps brachii using a cable machine. Unlike traditional dumbbell curls, cables provide constant tension throughout the movement.
2. What muscles do cable curls work?
- Primary: Biceps brachii
- Secondary: Brachialis, brachioradialis, forearm muscles
3. How do I perform a biceps cable curl correctly?
- Attach a straight bar, rope, or EZ bar to the low pulley of a cable machine.
- Stand upright with your feet shoulder-width apart.
- Hold the bar with an underhand grip, arms fully extended.
- Curl the bar towards your shoulders while keeping your elbows close to your torso.
- Squeeze the biceps at the top, then slowly lower the bar back to the starting position.
4. What grip variations can I use?
- Underhand grip (supinated): Standard grip targeting the biceps.
- Overhand grip (pronated): Engages the brachialis and forearms more.
- Neutral grip (hammer curls): Focuses on the brachialis.
- Rope attachment: Allows for a more natural wrist movement and targets both the biceps and forearms.
5. What are common mistakes to avoid?
- Swinging the body: Keep your torso still to avoid using momentum.
- Elbows flaring: Keep them close to your sides for maximum bicep engagement.
- Incomplete range of motion: Fully extend and contract your arms for optimal results.
- Too much weight: Prioritize proper form over heavy loads.
6. Are cable curls better than dumbbell curls?
Both have their benefits:
- Cable curls: Offer constant tension and versatility.
- Dumbbell curls: Allow for a more natural movement and greater freedom of motion.
- Incorporating both into your routine can maximize bicep development.
7. Can beginners do cable curls?
Yes, cable curls are beginner-friendly. Start with light weights and focus on form before increasing resistance.
8. How can I progress with cable curls?
- Increase weight: Gradually add more resistance.
- Change grip: Use different attachments for varied muscle engagement.
- Adjust stance: Try single-arm curls to isolate each bicep individually.
- Tempo control: Slow down the movement to increase time under tension.
9. How many sets and reps should I do?
- For strength: 3-4 sets of 6-8 reps.
- For hypertrophy (muscle growth): 3-4 sets of 8-12 reps.
- For endurance: 3 sets of 12-15 reps.
10. Can cable curls prevent biceps injury?
Consistent use of proper form and moderate weights can help strengthen the biceps and reduce injury risk. However, balancing your routine with other arm exercises and proper recovery is essential for injury prevention.
Introduction to Biceps Cable Curls
Biceps cable curls are a popular and effective exercise designed to build strength and size in your upper arms, specifically targeting the biceps brachii. Unlike traditional free-weight exercises like dumbbell curls, cable curls provide continuous resistance throughout the movement, making them ideal for maximizing muscle engagement and promoting better muscle growth.
One of the key advantages of cable curls is their versatility. With various grip attachments such as straight bars, EZ bars, and ropes, you can modify the exercise to emphasize different parts of your arm muscles. They are suitable for individuals of all fitness levels, from beginners to advanced lifters, and can be a valuable addition to any strength training or bodybuilding program.