Skip to content
WorkoutPlan.
Arms Cable Beginner Video

How to do the Cable Handles Bicep Curl

Primary: Biceps · also works Forearms.

The Cable Handles Bicep Curl is a strength training exercise that targets the biceps. It requires the use of a cable machine and handles. This exercise is suitable for beginners and is performed in a standing position where you pull the handles towards you, curling your arms and engaging your biceps. It's an isolation exercise, ensuring focused tension on the bicep muscle, making it effective for developing muscle size and strength.

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

Step by step

  1. 1

    Set the cable machine handles to the lowest height and attach a pair of handles.

  2. 2

    Stand facing the machine with your feet shoulder-width apart, and grasp the handles with an underhand grip.

  3. 3

    Keeping your elbows close to your torso, curl the handles up towards your shoulders by flexing your elbows.

  4. 4

    Pause briefly at the top of the movement, squeezing your biceps.

  5. 5

    Slowly lower the handles back to the starting position, maintaining control throughout the movement.

Coaching cues

  • Focus on keeping your elbows stationary and close to your body throughout the movement.
  • Use a controlled motion to avoid swinging or using momentum.
  • Ensure that you feel a squeeze in your biceps at the top of the curl for maximum contraction.

Sets, reps and where it fits

Muscle

3–4 × 8–12

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 Handles Bicep Curl alternatives

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

Cable CurlCable · beginner Cable Rope CurlsCable · beginner V-Bar Bicep CurlsCable · beginner Cable Reverse Grip Bar CurlCable · intermediate Cable Squat Bicep CurlsCable · intermediate Crucifix Curl (Single Arm)Cable · intermediate

Frequently asked questions

What muscles does the Cable Handles Bicep Curl work?

Primary: Biceps. Secondary: Biceps, Forearms

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

For muscle: 3–4 sets of 8–12 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 Handles Bicep Curl?

Same movement pattern, different equipment: Cable Curl, Cable Rope Curls, V-Bar Bicep Curls, Cable Reverse Grip Bar Curl, Cable Squat Bicep Curls, Crucifix Curl (Single Arm).

Is the Cable Handles Bicep Curl good for beginners?

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