How to do the Cable Curl
Cable 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 Curl demonstration · © GymiaFit
Cable Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Curl step by step
- 1Stand facing the cable machine with your feet shoulder-width apart.
- 2Grasp the cable attachment with an underhand grip, palms facing up.
- 3Keep your elbows close to your sides and your upper arms stationary.
- 4Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
- 5Pause for a moment at the top of the movement, squeezing your biceps.
- 6Inhale and slowly lower the cable attachment back to the starting position.
- 7Repeat for the desired number of repetitions.
A free workout that uses it
Cable Curl — questions
What muscles does the Cable Curl work?
The Cable Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable 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 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 Curl?
Cable Close Grip Curl, Cable Concentration 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 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.