The biceps cable curl is an isolation exercise for the biceps muscles in 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.

How to Do Biceps Cable Curls

Adjust the machine so the cable is attached at the bottom with the sliding adjustment. The cable metal grip should extend enough to grasp it comfortably in your hands while your arms are outstretched and palms facing up.

Stand with your knees slightly bent, and feet planted firmly on the floor. Brace your abdominal muscles, straighten your back, and keep your head steady while looking forward.

1. Curl the cable weight upward toward your chest while breathing out. Only the forearms move, rising from the elbow.
2. Hold at the top of the contraction for one second.
3. 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 the biceps cable curl is the biceps brachii muscle, which flexes the elbow and connects the scapula with the radius of the forearm.

Synergistic muscles worked during the biceps cable curl are the brachialis and brachioradialis, also used when flexing the elbow. Stabilizing muscles come into play in the shoulder and upper back—namely, the anterior deltoid, trapezius, and levator scapulae. Wrist flexors are used as well.

Having strong biceps makes daily life a little easier. Biceps cable curls are effective at boosting biceps brachii strength and size. They help you pick up and carry items such as boxes, grocery bags, and laundry baskets, or cradle a child or pet.

Toned biceps also give an appealing look to the upper arm. If you have sagging skin in this area following weight loss or aging, exercising regularly can help improve its appearance by regulating skin metabolism and slowing the aging process.

Other Variations of Biceps Cable Curls

Biceps cable curls can be performed in a variety of ways, making it more accessible to beginning exercisers as well as offering progression as you build strength.

Seated Biceps Cable Curls

You can do biceps cable curls in a seated position if you have balance and stability limitations. While seated, keep your back straight and your feet planted firmly on the floor. Also, make sure you're using your arms to lift and not relying on your lower body to power the pull.

Standing Single-Arm Biceps 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 (versus relying more heavily on the dominant side) while also correcting muscle imbalances.

Use the single-hand attachment, then stand, facing away from the cable machine. Extend your arm, holding the handle in your hand. Next, curl the handle up, moving only your lower arm. Once your biceps are fully contracted, return to the starting position.

Distance Adjustments

You can even change the angle of the cable by adjusting the height setting on the cable rack or by stepping closer to it or farther away. This will load your muscles a little differently.

Grip Changes

Changing your grip to a hammer position (like in a hammer curl) or an overhand position enables you to target the brachialis and brachioradialis forearm muscles better. While these muscles get some activation during the palms-up position, they will be tested in these other positions even more.

Biceps Cable Curls: Common Mistakes

Avoid these errors so you get the most out of your biceps cable curl and avoid strain or injury.

Going Too Fast

Spend at least two seconds for each phase of the biceps curl, both up and down. Hold for at least a second when your biceps are at maximum contraction.

Dropping the Weights

At the end of each biceps curl rep, keep the weights suspended rather than dropping them into the stack. Keeping the cable (and, therefore, your muscles) under tension enhances the effectiveness of the exercise.

Body Movement Beyond the Lower Arms

If you find yourself swaying, rounding, or hollowing your back, jerking your shoulders, or moving your hips, you are not stabilizing yourself. This is a sign that you are lifting too heavy of a weight and using momentum rather than steady contraction.

Move the leg on the same side forward when using a heavier weight for stability. You can even bend over in the leg forward position if you keep your back straight and allow all motion to come from your forearms.

Incomplete Range of Motion

The function of the biceps is to move your forearm and upper arm together. If you aren't fully opening and closing your elbows, you aren't working your biceps as much as you could with these curls.

Safety and Precautions

Avoid biceps cable curls if you have an injury to the elbow or wrist. Work your muscles to fatigue, but not to the point of pain. If you feel any pain, end the exercise.

Always warm-up before you perform strengthening exercises, taking your joints through the complete range of motion. Check to ensure the weight set on the cable machine is one 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 strenuous workouts for adequate recovery. Also, vary the types of exercises to avoid overtraining or repetitive strain.

Try Biceps Cable Curls

Incorporate this move and similar ones into one of these popular workouts:

• Back and Biceps Workout
• Upper Body Tri-Set Challenge Workout
• Upper Body Workout for the Chest, Back, Shoulders, and Arms