Cable Curl
Easy
Also known as: Standing Cable Biceps Curl · Low-Pulley Bar Curl · Cable Bar Curl
Expert Advice
Chasing extra height can turn the curl into a shoulder lift. Finish the curl before your upper arms start reaching forward.
How-to-do Steps
- Attach a two-handed bar to the low pulley and select your weight.
- Face the machine with feet hip-width apart, holding the bar shoulder-width apart with palms up.
- Stand upright with arms extended and elbows resting near your sides.
- Bend both elbows together, curling the bar toward your shoulders.
- Lower the bar slowly until your elbows straighten comfortably.
- Repeat for the prescribed reps, moving both arms together.
Common Mistakes
- Torso rocks backwardFix: reduce the weight and keep your ribs stacked over your hips.
- Wrists bend toward your forearmsFix: keep your knuckles aligned with your forearms.
Coach Cues
Elbows stay closeWrists stay straightControl the lowering
Short reminders to keep in mind during every set.
Track Cable 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 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
Biceps85%
Secondary
Forearms15%
Equipment
Cable
Exercise Type
Strength
Why Level 2?
Easy
Standing cable resistance requires basic posture control while keeping the curl isolated at the elbows.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What does Cable Curl work?
This exercise directly targets your biceps, with secondary activation in your forearms. It is one of the most popular biceps exercises in the gym and uses a cable.
What is the most common mistake with Cable Curl?
The biggest mistake is swinging the weight with momentum instead of curling with controlled form. Slow down, focus on feeling the biceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Cable Curl?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Cable Curl if I don't have a cable?
You can substitute a resistance band anchored to a door frame or sturdy object and still target your biceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
