Cable Curl
The Cable Curl primarily works the Biceps Brachii (Long Head), Biceps Brachii (Short Head), with secondary activation of the Brachialis, Brachioradialis and stabilizer support from the Anterior Deltoid, Levator Scapulae, Rectus Abdominis, Transverse Abdominis, Trapezius (Middle), Trapezius (Upper), Wrist Flexors. It is a cable isolation exercise at beginner difficulty.
The Cable Curl is an beginner isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the Biceps Brachii (Long Head), Biceps Brachii (Short Head), with secondary engagement of the Brachialis, Brachioradialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Cable curl with bar attachment providing constant tension throughout movement.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Biceps Brachii (Short Head) |
| Secondary | Brachialis, Brachioradialis |
Muscles Worked
The Biceps Brachii (Long Head), and Biceps Brachii (Short Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Brachialis, and Brachioradialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Levator Scapulae, Rectus Abdominis, and 4 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Biceps Brachii (Short Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp low pulley cable bar with shoulder width underhand grip.
- Stand close to pulley.
Execution
- With elbows to side, raise bar until forearms are vertical.
- Lower until arms are fully extended.
- Repeat.
Comments
- When elbows are fully flexed, they can travel forward slightly, allowing forearms to be no more than vertical.
- This additional movement allows for relative release of tension in muscles between repetitions.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head), Biceps Brachii (Short Head)) and can be substituted based on your equipment or variation preferences.
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