How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide

Cable bicep curls, step by step: setup, form and the mistakes that hold your arm growth back.

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The cable bicep curl is a great bicep exercise as the cable allows constant tension on the bicep throughout the entire exercise, unlike dumbbells or barbells.

The effect of this constant tension is a longer contraction time on the muscle, which basically makes the exercise a whole lot harder.

With this in mind, you should make sure you start with a slightly lower weight than a normal barbell or dumbbell curl.

As with all bicep exercises, your main points to think about are squeezing the heck out of the bar and attempting to supinate the hand.

I say attempt, as you will not actually be able to do this, but you can press your pinky finger into the bar like you are trying to twist your hand.

As it is a standing exercise, you should also make sure you have an upright posture, a wide athletic stance and you are holding the bar/handle with a shoulder-width grip.

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique below.

How To Do Cable Bicep Curls – Step-by-Step Technique

- Step 1: Start in front of the cable in a wide stance, holding the bar/handle with a strong, shoulder-width grip. Breathe in.

- Step 2: Breathing out, slowly curl the handle up towards your shoulders, squeezing it as hard as you can and keeping your upper arms tight to your side.

- Step 3: At the top of the movement, contract your bicep and hold for a second.

- Step 4: Breathe in as you slowly lower the handle back to the start point, flexing your triceps at the bottom to pre-stretch the biceps.

** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps.

** Pro Tip #2: We recommend using a lower weight when you first try this exercise as the constant tension of the cable will make it more difficult than a standard bicep curl.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.