Cable Bicep Curl
Biceps curl with a bar on a low cable, with constant tension throughout the movement.
- Primary muscleBiceps
- Also worksForearms
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Cable machine
How to do the Cable Bicep Curl
4 steps, in the order you do them.
- Attach a straight bar to the low cable and grab it with an underhand grip, shoulder-width apart.
- Stand one step back from the cable with your elbows tight against your body.
- Bend your elbows to bring the bar up to shoulder height.
- Lower it with control, without letting the plates rest.
Muscles worked
Common Cable Bicep Curl mistakes
What goes wrong most often when you do the Cable Bicep Curl, and how to fix it.
You stand right against the machine and the cable rubs your legs.
Take a step back so the cable rises in front of you without touching your thighs.
Your body leans back to counter the cable.
Stand tall with one foot slightly forward and brace your abs so you don't compensate.
The plates rest at the bottom and your biceps get a break on every rep.
Lower until your arms are extended without letting the plates touch the stack.
Alternatives to the Cable Bicep Curl
They work the biceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 4 of the 36 routines.
- Experienced3 × 10–12
- Rest1:00 to 1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Arm specialization | Intermediate and advanced | 3 × 10–12 | 1:15 |
| Glute specialization · Advanced | Intermediate and advanced | 2 × 12–15 | 1:15 |
| Body part split 5 days | Advanced | 3 × 12–15 | 1:00 |
| Upper-lower advanced 6 days | Advanced | 3 × 10–12 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Cable Bicep Curl
- Arm specialization4 days · 65 min · Intermediate and advancedSee routine →
- Glute specialization · Advanced4 days · 70 min · Intermediate and advancedSee routine →
- Body part split 5 days5 days · 75 min · AdvancedSee routine →
More biceps exercises
Incline Dumbbell CurlBiceps · Dumbbells and bench
Barbell CurlBiceps · Barbell
Preacher CurlBiceps · EZ bar and bench
Zottman CurlBiceps · Dumbbells
Frequently asked questions
What muscles does the Cable Bicep Curl work?
The Cable Bicep Curl works mainly the biceps. It also works the forearms.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with 1 minute and 15 seconds of rest.
Which routines include the Cable Bicep Curl?
It appears in 4 of the 36 Mobbe routines, such as Arm specialization, Glute specialization · Advanced, and Body part split 5 days.