How to do the Cable Close Grip Curl
Cable Close Grip Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable Close Grip Curl demonstration · © GymiaFit
Cable Close Grip Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Close Grip Curl step by step
- 1Attach a straight bar to a low pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
- 3Grasp the bar with an underhand grip, hands shoulder-width apart.
- 4Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- 5Exhale and curl the bar up towards your shoulders, contracting your biceps.
- 6Pause for a moment at the top of the movement, squeezing your biceps.
- 7Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- 8Repeat for the desired number of repetitions.
A free workout that uses it
Cable Close Grip Curl — questions
What muscles does the Cable Close Grip Curl work?
The Cable Close Grip Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Close Grip Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Close Grip Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Close Grip Curl?
Cable Concentration Curl, Cable Curl, Cable Drag Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Close Grip Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.