Biceps exercise

Cable Bicep Curl

How to do the Cable Bicep Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with your knees slightly bent and feet planted firmly on the floor. Brace your abdominal muscles, straighten your back, and keep your head steady while looking forward. Curl the cable weight upward, toward the chest, while breathing out. Only the forearms move, rising up…
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Illustration showing the Cable Bicep Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Hilo pulley cable Hilo pulley cable
Technique

How to do the Cable Bicep Curl

  1. 1 Stand with your knees slightly bent and feet planted firmly on the floor. Brace your abdominal muscles, straighten your back, and keep your head steady while looking forward.
  2. 2 Curl the cable weight upward, toward the chest, while breathing out. Only the forearms move, rising up from the elbow.
  3. 3 Hold at the top of the contraction for one second.
  4. 4 Lower the forearms to the starting position on an inhale. Stop before the weights return to the stack, keeping the cable under tension.