Muscles worked
What the cable curl trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the pulley low. Move the pulley to the bottom of the column and clip on a straight bar or an EZ bar attachment.
- 02
Grip. Take the bar with palms facing up, hands about shoulder width apart, thumbs wrapped around it.
- 03
Step back. Stand up with the bar and take a small step back so the cable runs at a slight angle from the pulley to your hands. Feet hip width, knees soft.
- 04
Stand tall. Brace your abs lightly, keep your chest up and your shoulders down, and let your arms hang straight with your elbows touching your sides.
Step by step
How to do the cable curl
- 01
Start from straight arms. Begin with your arms fully straight and the weight lifted just off the stack, so the cable is already pulling on your biceps.
- 02
Curl. Bend your elbows and bring the bar up toward your shoulders. Your upper arms stay still and your elbows stay pinned at your sides.
- 03
Squeeze at the top. Stop when your hands reach about shoulder height and your forearms are close to vertical. Squeeze your biceps for a moment.
- 04
Lower slowly. Take about two to three seconds to lower the bar back to straight arms, keeping the weight from touching the stack.
- 05
Repeat. Start the next rep from straight arms. When the set is done, step forward and let the weight down gently.
Cues to say in your head
- Elbows pinned to your sides
- Curl, don't swing
- Squeeze at the top
- Slow on the way down
- Finish with straight arms
- Chest up, shoulders down
Fix these first
Common mistakes
Elbows drifting forward as you curl
Keep your elbows pinned at your sides for the whole rep. If they slide forward, your shoulders are taking over the lift.
Leaning back to swing the weight up
Brace and stand tall. If you need your hips or lower back to start the rep, lower the weight one or two plates.
Stopping short of straight arms
Lower all the way until your elbows are straight. Half reps skip the bottom of the range, where the cable still has you working.
Dropping the weight back fast
Control the lowering for two to three seconds. Letting the stack fall cuts the work and jerks on your elbows.
Wrists bending back under the bar
Keep your wrists straight, in line with your forearms, and hold the bar in the middle of your palm.
Stay safe
The cable curl is easy to bail out of: if you cannot finish a rep, lower the bar under control to straight arms and step toward the column so the weight settles gently on the stack. Do not let go of the bar while the weight is lifted. Start the Bayesian and overhead versions light, because they put your shoulder in a less familiar position: behind your body for the Bayesian, out to the side for the overhead version. Stop if you feel sharp pain at the front of the elbow or shoulder, or if pain stays after training, and have it checked by a doctor or physical therapist.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 12 | 67–77% 1RM | 1 to 2 min |
| Technique | 2 to 3 | 10 to 12 | 50–60% 1RM | 1 min |
| Endurance | 2 to 3 | 15 to 20 | 50–62% 1RM | 45 to 90 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Technique sets
108–129lb
2 to 3 sets of 10 to 12 reps, 1 min rest. Light sets to learn the groove: elbows still, no lean, full straight arm at the bottom. Good for beginners and for the first sets of the Bayesian and overhead versions.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Cable Curl questions
What muscles do cable curls work?
Mainly the biceps, with the brachialis and the brachioradialis helping to bend the elbow. Your forearms hold the bar and your front shoulders and abs keep you still while you curl.
What is a Bayesian curl?
A Bayesian curl is a one arm cable curl done facing away from a low pulley in a staggered stance, so your working arm starts slightly behind your body. You keep that upper arm still and curl the handle forward and up toward your shoulder, then lower it slowly back to a straight arm.
How do you do an overhead cable curl?
Set two pulleys at about shoulder height or a little higher, take a handle in each hand with palms up and stand between them with your arms out to the sides. Keep your upper arms level and still and curl the handles toward the sides of your head, then straighten your arms slowly. You can also do it one arm at a time from a single pulley.
Are cable curls better than free weight curls?
Neither is better for everyone; both build the biceps when sets are taken close to failure. Cables tend to keep tension more even through the rep and make small weight changes easy, while dumbbells and barbells need no machine.
How many sets and reps of cable curls should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps works for most people, taken close to failure. Add reps first, then move up one plate once you hit the top of the range on every set.
Should I use a straight bar or an EZ bar attachment?
Both work the same muscles. A straight bar keeps your palms fully turned up, while the angled grips of an EZ bar attachment are often more comfortable on the wrists and elbows, so use whichever feels better.
Train in Protocol
Log your cable curl by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.