How to do the Cable Biceps Curl
Attach a straight or EZ bar to a low pulley and grab it with palms up.
Stand tall with your elbows close to your sides.
Curl the bar up toward your shoulders.
Lower slowly, keeping tension on the cable.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Biceps Curl doesn’t suit your gym or your joints.
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