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Cable Curl

Cable Curl
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Biceps

Cable Curl Overview

The exercise primarily targets the biceps brachii. This is the two-headed muscle located in the front of your arm. This muscle plays a big functional and aesthetic role in the movement of your upper body. 

When it comes to training this muscle the right way, there’s no exercise that does a better job than the cable curl. Whether your objective is to build strength or increase size, this is the best way to attain them. 

The exercise works spectacularly in improving the bicep’s appearance by regulating skin metabolism. It also ensures more fluidity in your day-to-day life. You can perform it by sitting or standing and with different grip positions.

How to Do It

  1. Attach the rope extension to the low pulley cable.
  2. Select the weight you want to use on the stack.
  3. With your legs shoulder-width apart, stand facing the cable machine.
  4. Grasp the rope extension with thumbs facing the body.
  5. Take a deep breath, put your elbows by your sides, and slowly curl the rope up as far as possible.
  6.  Squeeze your biceps muscles when you reach the top of the movement, and then slowly return the weight to the start position.
  7. Keep on repeating the reps without a gap.

Cable Curl Tips

  1. The biggest mistake that you can do is bridging your elbows forward when you curl up the weight. They must remain tucked in throughout the movement. 
  2. Do not rest as you lower the weight. Immediately move on to the next rep.
  3. Keep full control over the weight and the rep timing slow to make the most out of this exercise.

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