Cable Curl

oec:cable-curl

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

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Also called: Cable Biceps Curl, Standing Cable Curl, Cable Bicep Curl, Cable Curls

How to do it

Attach a straight bar or EZ-curl bar to a cable pulley set to its lowest position.
Face the cable stack, grasp the bar with a shoulder-width underhand grip, and step back slightly to establish tension on the cable.
Stand tall with feet hip-width apart, chest upright, and elbows pinned close to your ribs.

Exhale and curl the bar upward toward your shoulders by flexing your elbows, keeping your upper arms stationary.
Squeeze your biceps firmly at the top of the contraction.
Inhale as you lower the bar under control, extending your elbows back to the starting position without letting the weight stack touch down.

Exhale as you curl the bar upward and inhale as you lower it back to full extension.

Swinging the torso backward to use momentum.: Brace your core and select a lighter weight that allows you to remain completely upright.
Allowing the elbows to drift forward excessively during the curl.: Keep upper arms perpendicular to the floor to isolate the elbow flexors.

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