Cable Curl


The cable curl is the same as the barbell bicep curl except you are using a cable pulling machine instead of a barbell. The difference between the cable curl and the barbell curl is that the cable curl will keep the strain on your bicep muscle throughout the entire range of motion.

When you do a barbell curl, you can rest your bicep muscles at the top of the exercise. With the cable curl, the cable is constantly pulling away from you and down so you cannot rest your bicep muscles. The cable curl can be used as either a standing cable curl or a preacher cable curl. I will focus on the standing cable curl.

I use the cable curl in every bicep workout. You will find that you can load up heavy weights with a cable curl and you can literally dig your elbows into your side to ensure strict form. OK, let's look at how to correctly do a cable curl.


How to do a cable curl


Cable curl setup: Adjust the cable position so that the pulley is as far down towards the floor as it will go. Clip on a straight bar or EZ cable curl bar. Stand straight up facing the cable machine.

Cable curl execution: Grip the cable curl bar with your palms facing away from your body. Stay close to the machine and stand up straight. Now slowly pull the bar up to the top of your chest. Pause, the slowly lower the bar back down.

Cable curl 1

Cable curl 2


Cable curl tips


During the cable curl stay as close as possible to the cable curl machine. You want to be pulling in an upward motion not an outward motion.

Through the whole cable curl exercise dig your elbows into your sides and keep them there. This will isolate you bicep muscles. If it feels more comfortable, use a close grip on the cable curl bar.

Don't lean back! Leaning back in cable curls is cheating. You want to use your bicep muscle to move the weight, not your bodyweight! Always concentrate on using strict cable curl form!

We use the cable curl in our bicep workout routines.



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