Arms · Isolation Exercise
Cable Curl
The Cable Curl is an isolation exercise that primarily trains the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Cable / Band
Beginner
Muscles worked
Biceps — primary
How to perform the Cable Curl
1
Set up
Cable at lowest setting, EZ-bar or straight bar.
2
Execute
Elbows pinned, curl smoothly with constant tension.
3
Form check
Squeeze at the top, control return without losing tension.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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