Arms · Curl
Cable Biceps Curl
The Cable Biceps Curl mainly trains your biceps. Also working: forearms.
Both cables
Stable
How to do it
- Stand tall, elbows against your ribs
- Curl the handles toward your shoulders
- Squeeze briefly at the top
- Lower slowly to full extension
Coach’s tip
The cable pulls straight down, so you stay stable standing. Keep your elbows at your sides, or your shoulders take over.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles
Load
Both cables
Needs two cable towers
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (curl). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Biceps Curl work?
Mainly the biceps. The forearms help.
How do I set up the cable machine for the Cable Biceps Curl?
Pulley: Both pulleys at the bottom. Grip: Single handles.
Can I do the Cable Biceps Curl on a single cable tower?
Not like this. The Cable Biceps Curl needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Rope Hammer Curl and Cable Bar Curl instead.
What can I do instead of the Cable Biceps Curl?
For the same movement: Rope Hammer Curl, Cable Bar Curl and High Cable Curl. In DCFT you swap with one tap.
DCFT
The Cable Biceps Curl in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.