Cable Biceps Curl

The cable keeps tension at the bottom too, where a dumbbell would rest: more complete sets for the same fatigue. Excellent for fine-tuning biceps volume.

• Isolation
• Cable
• Beginner

How to do it

• Low pulley, elbows tucked to your side
• Curl up without letting your elbows drift forward or swinging
• Squeeze at the top and lower over 2–3 s
• Extend fully at the bottom while keeping tension

Sets, reps and tempo

Ranges: 10–15 reps · 0–1 RIR

Tempo: Lift for 1 s with constant tension, lower for 2–3 s resisting

Common mistakes

• Letting your elbows drift forward
• Swinging your torso
• Losing tension by relaxing at the bottom

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Biceps Curl (barbell/dumbbell)
• Preacher Curl