How to do the Cable Close Grip Curl
BicepsCableBeginner
The cable close grip curl keeps constant tension on your biceps through every degree of the movement, making it one of the most effective tools for building peak and thickness. Master the mechanics early and you will have a foundation that carries your arm development for years.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Stand facing the cable stack and grip the straight bar with hands about two inches apart, palms facing up
- Pin your elbows tight to your sides and brace your core before you initiate any movement
- Curl the bar in a smooth arc toward your chin, squeezing hard at the top for a full second
- Lower the bar slowly under full control over two to three seconds, resisting the cable pull all the way down
Common mistakes
- Letting elbows drift forward on the way up, which shifts work to the front delts — keep elbows anchored at your ribs throughout the entire rep
- Using momentum by rocking the torso back, which unloads the biceps at the critical bottom position — stand tall and move only at the elbow joint
- Dropping the weight too fast on the descent, wasting half the stimulus — the cable is pulling against you on the way down so use that resistance deliberately
Pro tip — Set the pulley at the lowest position and maintain a very slight forward lean at the hip so the cable angle loads the long head of the biceps maximally at the bottom stretch, where most people are completely unloaded.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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