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The cable bicep curl is a great bicep exercise as the cable allows constant tension on the bicep throughout the entire exercise, unlike dumbbells or barbells.

The effect of this constant tension is a longer contraction time on the muscle, which basically makes the exercise a whole lot harder.

With this in mind, you should make sure you start with a slightly lower weight than a normal barbell or curl.

As with all bicep exercises, your main points to think about are squeezing the heck out of the bar and attempting to supinate the hand.

I say attempt, as you will not actually be able to do this, but you can press your pinky finger into the bar like you are trying to twist your hand.

As it is a standing exercise, you should also make sure you have an upright posture, a wide athletic stance and you are holding the bar/handle with a shoulder-width grip.

Take a look at our video tutorial below to see the fine points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique below.

How To Do Cable Bicep Curls – Step-by-Step Technique

– Step 1: Start in front of the cable in a wide stance, holding the bar/handle with a strong, shoulder-width grip. Breathe in.

– Step 2: Breathing out, slowly curl the handle up towards your shoulders, squeezing it as hard as you can and keeping your upper arms tight to your side.

– Step 3: At the top of the movement, contract your bicep and hold for a second.

– Step 4: Breathe in as you slowly lower the handle to the start point, flexing your triceps at the bottom to pre-stretch the biceps.

** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps.

** Pro Tip #2: We recommend using a lower weight when you first try this exercise as the constant tension of the cable will make it more difficult than a standard bicep curl.

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Your friends here at the FFP,

-Dr. Balduzzi + The 's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.


    22 replies to "How To Do Cable Bicep Curls – Full Video Tutorial and Step-by-Step Guide"

    • SaRE fIn

      Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

      • kavi viji

        I though the same way! Thank you!

    • jbird1777

      This video about bicep curls was great! I learned a lot new things and definitely recommend checking it out.

    • Ravi Sankar

      I was looking up for a detailed video on cable bicep curls and ended up to check this video as well. I must say this video is one of the best in explaining how to do cable bicep curls effectively. Thanks for the step by step guide.

      • Mona Ladyconsumer

        These videos are so helpful – I really appreciate them!

    • Tim Teng

      Looks like I have some room for improvement with my form on the cable curl. Thanks for your advice!

    • Ste Ven

      Just got my new set-up and was trying to figure out the best way to do cable curls, thanks for breaking it down. Never knew a tight grip while doing them made such a difference, definitely gonna start doing that from now on. Going to try some of these right now!

    • Adil Hussain

      This is great. I like the fact you kept it simple and explained in easy to follow steps.

    • g wu

      very helpful man! looks like a pretty darn effective workout

    • md Monowar

      Very good tutorial about how to do cable Bicep Curls. I have learned a lot . Thanks for your step-by-step guide.

    • kar mel

      Thanks for detailed explanation. this exercise really helpful.

    • Chocolate Harambe

      Short, sharp, and to the point. Great video, thank you very much! 🙂

    • James Fallon

      Thanks for this guide, helped me learn how to do these as efficiently as possible 🙂

    • Andy L

      First time I’ve not seen someone’s shoulders moving during curls .. perfect form. Thanks Dr A

    • Rajneesh901

      I like the basic points and the “supination”, thanks Dr A. Wow your biceps is growing as big as your subscriber’s list.

    • Sharmin Nahar

      I like the way you make people understand about fitness. Your tips about exercise really works. Thanks for sharing great information and thoughts about Bicep Curls. I will tell my hubby to try this exercise.

    • askthemadhatter

      I love your tutorials! Watching you do the proper way to do workouts is very educational to me. It makes me want to try new workouts!

    • Burney Mattis

      That’s absolutely something new for to try. Thanks dude. I will definitely try this. Great video. love your biceps BTW 🙂

    • kassem safad

      Short but very informative! thank you, Dr. Anthony, gonna give this a try, looks very good for the biceps

    • Hg

      Cable curls are a really good way to build muscle mass on biceps. Wow, your becoming more toned, and ripped. Thanks for giving the people the step by step guide to do cable bicep curls. Some people do not follow the steps.

    • Daniel Kim

      Thanks for such an informative video. I do dumbbells only, but this really helped me.

    • Thibault - The fit mover

      That video is actually super good! Thanks a lot for the tips ☺️

Comments are closed.