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How to do the Cable Curl With Multipurpose V Bar

ForearmsCableBeginner

The cable curl with a V-bar keeps constant tension on your forearms throughout the entire range of motion, something free weights simply cannot match. Build grip strength and forearm thickness that carry over to every pulling movement you train.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Set the cable pulley to the lowest position and attach the V-bar, then stand facing the machine with feet shoulder-width apart
  2. Grip the V-bar with a supinated or neutral grip, arms fully extended, and brace your core with elbows pinned at your sides
  3. Curl the bar upward in a smooth arc until your forearms are fully contracted, keeping your upper arms completely still
  4. Lower the bar slowly under control back to full extension, resisting the cable pull on the way down

Common mistakes

  • Letting the elbows drift forward as you curl, which shifts stress off the forearms and onto the front deltoids — keep elbows locked at your sides throughout
  • Using momentum by swinging the torso to move the weight, which removes tension from the target muscles — reduce the load and initiate every rep with your forearms only
  • Dropping the weight too quickly on the descent, which wastes the eccentric phase where forearm growth is built — take at least two full seconds to lower the bar

Pro tip — At the top of each rep, pause for one second and actively squeeze the V-bar as hard as possible before lowering — this peak contraction dramatically increases forearm fiber recruitment beyond what movement alone achieves.

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.

More Forearms exercises

Barbell Wrist Reverse Curl (VERSION 2)Barbell Wrist Reverse Curl (VERSION 2)Barbell Reverse CurlBarbell Reverse CurlBarbell Reverse Preacher CurlBarbell Reverse Preacher CurlBarbell Reverse Wrist CurlBarbell Reverse Wrist CurlBarbell Standing Reverse Grip CurlBarbell Standing Reverse Grip CurlBarbell Wrist Curl (VERSION 2)Barbell Wrist Curl (VERSION 2)
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