Cable Handles Bicep Curl

Beginner

A bilateral isolation movement using low cable pulleys that primarily targets the biceps and brachialis. Used for hypertrophy and strength development in the elbow flexors.

About Exercise

Equipment

Single Cable Machine, Handle Cable Attachment

Difficulty

1/5 • Beginner

Primary Muscle Groups

Biceps

Secondary Muscles

Shoulders

Popularity Score

8

Goals

Hypertrophy
Strength

Training Style

Bodybuilding

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Biceps

10/10

Long Head, Short Head, Brachialis

Forearms

6/10

Flexors

Shoulders

3/10

Anterior Delts

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Shorter rests for high volume work.

How to Perform

Attach handles to the low pulleys of a cable machine. Stand facing the machine, stepping back to create tension. Grip a handle in each hand with an underhand (supinated) grip, keeping the arms fully extended.

  1. Stand tall, brace your core, and keep your elbows fixed by your sides.
  2. Flex your biceps to curl the handles toward your shoulders.
  3. Squeeze the biceps strongly at the peak contraction.
  4. Slowly extend your arms, resisting the cable tension throughout the movement.
  5. Return the handles to the starting position until your arms are fully extended.

Coaching Tips

Form Cues

  • Elbows pinned back
  • Squeeze the biceps
  • Controlled descent
  • Full arm extension
  • Keep torso upright

Breathing

Inhale during the eccentric (lowering) phase, and forcefully exhale as you contract the biceps and curl the weight up.

Tempo

3-0-1

Range of Motion

Curl the handles until the forearm is vertical or slightly past, achieving full bicep contraction, and extend fully until the elbow is locked at the bottom.

Safety

Safety Notes

  • Avoid excessive weight that requires the lower back or shoulders to compensate.
  • Maintain a stable, upright torso throughout the lift.

Spotting

Not required due to the isolation nature of the movement; the weight can be released safely.

Common Mistakes

  • Swinging the torso or hips for momentum
  • Lifting the elbows forward excessively
  • Using a partial range of motion

When to Avoid

  • Acute elbow or wrist pain
  • Recent shoulder injury affecting grip stability

Flexibility Needed

  • Full elbow flexion and extension

Build Up First

  • Grip strength competency

Also known as

Cable Curl with Stirrups, Two-Arm Low Pulley Cable Curl, Standing Cable Bicep Curl

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