Cable Handles Bicep Curl
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
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, Brachialis
Forearms
6/10Flexors
Shoulders
3/10Anterior 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.
- Stand tall, brace your core, and keep your elbows fixed by your sides.
- Flex your biceps to curl the handles toward your shoulders.
- Squeeze the biceps strongly at the peak contraction.
- Slowly extend your arms, resisting the cable tension throughout the movement.
- 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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