How to do the Cable Curl (Male)
BicepsCableBeginner
The cable curl delivers constant tension throughout the entire range of motion, making it one of the most effective tools for building thick, full biceps. Master the fundamentals here and you lay the groundwork for serious arm development.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Stand facing the cable stack with feet shoulder-width apart, grip the bar or handle with palms facing up at arms length.
- Pin your elbows firmly to your sides and brace your core before initiating any movement.
- Curl the handle smoothly toward your chin by contracting your biceps, keeping upper arms completely stationary.
- Lower under full control back to the start, resisting the cable weight on the way down to maximize muscle tension.
Common mistakes
- Swinging the torso to lift heavier weight removes load from the biceps entirely, so drop the weight and keep your back straight and still throughout every rep.
- Letting elbows drift forward at the top shortens the range and reduces peak contraction, so keep elbows anchored at your sides even at full curl.
- Dropping the weight too fast on the descent wastes the eccentric phase, which is where significant growth stimulus occurs, so take two to three seconds lowering back to the start.
Pro tip — At the top of each rep, think about rotating your pinkies slightly outward as you squeeze, this supination of the wrist maximally activates the biceps peak and is a detail most beginners never apply.
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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