Skip to content
WorkoutPlan.
Arms Cable Beginner Video

How to do the Cable Curl

Primary: Biceps · also works Forearms. Also called: standing cable curl, low pulley curl.

Demo video: Cable Curl · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Attach a straight or EZ bar to a low pulley and grab it with an underhand grip.

  2. 2

    Step back slightly so the cable is taut with your arms straight and elbows at your sides.

  3. 3

    Curl the bar up toward your shoulders without moving your upper arms.

  4. 4

    Squeeze at the top, then lower slowly to full extension.

Coaching cues

  • Keep constant tension; do not rest at the bottom
  • Keep your elbows pinned
  • Stand tall with your core braced

Common mistakes

  • Leaning back to finish the rep
  • Letting the elbows drift forward
  • Rushing the reps

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Cable Curl alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Barbell CurlBarbell · beginner Dumbbell CurlDumbbell · beginner Band CurlResistance Band · beginner Preacher CurlMachine · beginner Cable Handles Bicep CurlCable · beginner Cable Rope CurlsCable · beginner

Frequently asked questions

What muscles does the Cable Curl work?

Primary: Biceps. Secondary: Biceps, Forearms

How many sets and reps of Cable Curl should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Curl?

Same movement pattern, different equipment: Barbell Curl, Dumbbell Curl, Band Curl, Preacher Curl, Cable Handles Bicep Curl, Cable Rope Curls.

Is the Cable Curl good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.