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Last updated February 2, 2026
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bicepsforearmstriceps
Biceps Curl (Cable)
Same as above but using a straight bar handle. Keep wrists firm.
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
cable
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 a straight or EZ curl bar to the low pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Step 2Grab the Bar
- Using an underhand grip, grasp the bar with your hands shoulder-width apart.
- Ensure your arms are fully extended and your elbows are close to your sides.
- Step 3Position Your Body
- Stand tall with your chest up and shoulders back, engaging your core.
- Keep your elbows stationary as you prepare to curl the bar.
- Step 4Lift the Bar
- Curl the bar towards your shoulders by bending your elbows.
- Focus on squeezing your biceps at the top of the movement.
- Step 5Lower the Bar
- Slowly lower the bar back to the starting position, fully extending your arms.
- Maintain control throughout the movement to avoid using momentum.
- Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Ensure your elbows remain close to your body throughout the exercise.
- Step 7Finish the Exercise
- After completing your reps, carefully release the bar back to the machine.
- Step away from the cable machine and ensure your area is clear.