The cable bicep curl is a great bicep exercise as the cable allows constant tension on the bicep throughout the entire exercise, unlike dumbbells or barbells.

cable bicep curlThe effect of this constant tension is a longer contraction time on the muscle, which basically makes the exercise a whole lot harder.

With this in mind, you should make sure you start with a slightly lower weight than a normal barbell or dumbbell curl.

As with all bicep exercises, your main points to think about are squeezing the heck out of the bar and attempting to supinate the hand.

I say attempt, as you will not actually be able to do this, but you can press your pinky finger into the bar like you are trying to twist your hand.

As it is a standing exercise, you should also make sure you have an upright posture, a wide athletic stance and you are holding the bar/handle with a shoulder width grip.

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

Cable Bicep Curl – Step-by-Step Technique

    • Step 1: Start in front of the cable in a wide stance, holding the bar/handle with a strong, shoulder width grip. Breathe in.
    • Step 2: Breathing out, slowly curl the handle up towards your shoulders, squeezing it as hard as you can and keeping your upper arms tight to your side.
    • Step 3: At the top of the movement, contract your bicep and hold for a second.
    • Step 4: Breathe in as you slowly lower the handle back to the start point, flexing your triceps at the bottom to pre-stretch the biceps.

** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps.

** Pro Tip #2: We recommend using a lower weight when you first try this exercise as the constant tension of the cable will make it more difficult than a standard bicep curl.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.