Cable Bar Bicep Curl
Auto DetectedCable bar bicep curl is an isolation exercise using a cable machine with bar attachment that targets the biceps for strength and hypertrophy, providing constant tension throughout the full range of motion.
About Exercise
Equipment
Bar Cable Attachment, Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
5/10Flexors
Shoulders
2/10Anterior Delts
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Attach straight or EZ bar to low pulley of cable machine. Stand facing machine with feet shoulder-width apart, knees slightly bent, core braced, and grasp bar with underhand grip.
- Extend arms fully with bar at thighs.
- Keep elbows pinned to sides.
- Curl bar upward by contracting biceps, bending only at elbows.
- Squeeze biceps at top near shoulders.
- Pause briefly at peak contraction.
- Lower bar slowly to start position, maintaining slight elbow bend.
Coaching Tips
Form Cues
- Elbows tucked tight
- Upper arms stationary
- Squeeze at top
- Control the descent
- Wrists straight
Breathing
Exhale as you curl the bar up; inhale as you lower it down. Brace core throughout.
Tempo
3-1-2
Range of Motion
Fully extend arms at bottom without locking elbows; curl until bar reaches shoulders with forearms parallel to floor.
Safety
Safety Notes
- Start with light weight to master form
- Avoid momentum to prevent back strain
- Stop if elbow or wrist pain occurs
- Warm up elbows and wrists before sets
- Maintain upright posture to protect lower back
Spotting
Spotting not typically required; use lighter weight or machine safeties if needed for heavy sets.
Common Mistakes
- Flaring elbows outward
- Swinging body for momentum
- Incomplete range of motion
- Rushing the lowering phase
- Gripping too tightly causing wrist strain
When to Avoid
- Acute elbow tendonitis
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Shoulder flexion for arm extension
- Wrist extension for grip stability
Build Up First
- Basic grip strength
- Understanding of elbow flexion mechanics
Also known as
Cable Biceps Curl, Standing Cable Curl, Low Pulley Bar Curl
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