Cable Bilateral Bicep Curl
Intermediate
Also known as: Bilateral Bayesian Cable Curl
Expert Advice
A bigger shoulder stretch does not make this curl better. If you feel pulling at the front of your shoulders, let your upper arms sit less far behind your torso.
How-to-do Steps
- Set both functional trainer pulleys low and attach a handle to each cable.
- Hold the handles palms forward, facing away from the pulleys in a staggered stance.
- Step forward until the cables are taut, with your upper arms just behind your torso.
- Curl both handles toward your lower chest together, keeping your upper arms still.
- Lower slowly until your elbows are nearly straight without pulling your shoulders backward.
- Repeat for the programmed repetitions, counting each simultaneous curl as one rep.
Common Mistakes
- Torso rocks with each curlFix: keep your weight evenly supported between your staggered feet.
- Wrists bend toward your forearmsFix: keep your knuckles aligned with your forearms.
Coach Cues
Upper arms stay quietCurl both arms togetherControl the lowering
Short reminders to keep in mind during every set.
Track Cable Bilateral Bicep Curl in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Bilateral Bicep Curl primarily targets the Biceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
The staggered stance requires controlling backward cable tension without rocking or shifting the upper arms.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Cable Bilateral Bicep Curl work?
Cable Bilateral Bicep Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Bilateral Bicep Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Bilateral Bicep Curl suitable for beginners?
Cable Bilateral Bicep Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Cable Bilateral Bicep Curl?
Torso rocks with each curl: keep your weight evenly supported between your staggered feet. Wrists bend toward your forearms: keep your knuckles aligned with your forearms.
