Cable curl
Primary muscles: Biceps. Assisting muscles: —.
How to do it
- Stand upright with your back straight, holding a bar attached to a low pulley, underhand grip at shoulder width, elbows tucked in to your body – this is the starting position.
- Keep your upper arms fixed and curl the bar towards your shoulders, contracting the biceps, breathing out.
- Hold the contraction for one second at the top, then lower the bar to the starting position under control, breathing in.
- Repeat for the desired number of reps.
Key to the execution: Keep constant tension on the cable, controlling both the lift and the lowering.
Common mistakes
- You lean back in order to help lift too much weight.
- You let your elbows drift forward during the curl.
- You don't control the lowering phase, letting the cable pull your arm back.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.