Bicep Curl (Cable)
Complete guide to Bicep Curl (Cable). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Bicep Curl (Cable)
Attach a straight bar to the low pulley of a cable machine and grab it with an underhand grip.
Stand tall facing the machine with your feet shoulder-width apart and your arms straight.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the bar up toward your shoulders, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly lower the bar back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |