Cable Biceps Curl

oec:cable-biceps-curl

A standing isolation exercise that uses a low cable pulley to maintain constant tension on the elbow flexors throughout the entire range of motion.

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Also called: Cable Curl, Standing Cable Curl, Low Cable Biceps Curl, Biceps Curl With Cable, Straight Bar Cable Curls

How to do it

Attach a straight or EZ-curl bar to a low cable pulley.
Stand facing the pulley with feet hip-width apart and grasp the bar with an underhand, shoulder-width grip.
Step back slightly so there is tension on the cable with arms fully extended and elbows tucked close to your torso.

Keeping your upper arms stationary by your sides, curl the bar upward toward your shoulders by flexing your elbows.
Squeeze your biceps hard at the peak contraction.
Slowly lower the bar back to the starting position under control, fully extending your elbows before beginning the next rep.

Exhale as you curl the weight upward; inhale as you lower it back down.

Swinging the torso to build momentum: Keep your core braced and stand upright, reducing the load if necessary to eliminate body swing.
Allowing elbows to drift forward excessively during the curl: Lock the upper arms along the ribcage so the biceps perform the work rather than the anterior deltoids.
Cutting the eccentric range short: Lower the bar all the way until the elbows reach full extension to take advantage of continuous cable tension.

Maintain a stable base of support and avoid hyperextending the lower back under heavy loads

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