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Last updated February 2, 2026
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bicepsforearmstriceps
Biceps Curl (Cable: Sz-Bar)
Stand at cable station. Curl the bar attachment up. Keep elbows at your sides.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
biceps
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cablesz bar
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach the SZ-bar to a low pulley on the cable machine.
- Adjust the weight to a suitable level for your fitness level.
- Step 2Grab the Bar
- Stand facing the cable machine and grasp the SZ-bar with an underhand grip (palms facing up).
- Position your hands about shoulder-width apart on the bar.
- Step 3Position Your Body
- Stand upright with your feet shoulder-width apart.
- Engage your core and keep your elbows close to your body throughout the movement.
- Step 4Curl the Bar
- Bend your elbows to curl the SZ-bar towards your shoulders.
- Keep your upper arms stationary and focus on using your biceps to lift the weight.
- Step 5Lower the Bar
- Slowly lower the SZ-bar back to the starting position, fully extending your arms.
- Maintain control of the weight and avoid swinging your body.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each curl.
- Focus on a smooth and controlled motion throughout the exercise.
- Step 7Finish the Exercise
- After completing your reps, carefully release the SZ-bar back to the cable machine.
- Ensure you maintain good posture as you step away from the machine.