Cable Curls Exercise Guide & Video

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Watch Cable Curls

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Step 1. Stand straight and lean back slightly. Grip a straight bar with a shoulder width grip.

Step 2. Keeping your elbows at your side, curl the weight up, making sure to contract your biceps at the top of the movement. Do not use your body weight to help the weight up.

Step 3. Gently return the weight to the starting position and repeat. Do not let the weight touch the resting weight stack.


Cable curls are a good exercise for increasing bicep size and strength. It can be used as an alternate to or in place of standing barbell or dumbbell curls. This exercise is ideal for those with lower back or elbow injuries because the weight is being lifted by the cable, which takes pressure off the joints. While dumbbell curls are used primarily for increasing bicep mass, cable curls can be performed in a slower, more deliberate manner, turning them into a shaping exercise. Do not bend your body to help perform the movement, keep your elbows in the same position, and make sure to contract your biceps at the top of the movement. This exercise can be performed by connecting either a straight bar or an EZ bar to the cable pulley.

Cable Curls 4
Cable Curls 3

Updated: March 30th, 2015