Cable Curls

The biceps cable curl works to isolate the upper arm muscles. This exercise is great for those looking to improve their upper arm strength, and is a good way for beginners to get into weight lifting. 

More advanced lifters can certainly benefit from the exercise as well. Because the exercise is done with a cable machine, the weight amount can be adjusted to fit your exercise goals.

Cable Machines And Bicep Curl Variations 

The cable curl gets its name from the use of a cable machine to complete the exercise. 

It is a variation on the classic bicep curl, and relies on the weight and pulley system of cable machines to isolate the bicep muscles. 

A Pulling Exercise 

A cable curl is an exercise that involves a pulling action via a cable machine. The curl is typically performed facing the machine with a cable weight fixed at the bottom. 

Though it’s not a comprehensive upper-body exercise, as it is intended to focus solely on the biceps and upper arms, this exercise can be incorporated into your workout routine as a solid arm strengthening workout. 

Other muscles that may be used as stabilizers during this workout include: 

  • Wrist flexors
  • Anterior deltoid
  • Levator scapulae
  • Trapezius

Cable Curl Positioning

If you’re getting ready to start your cable curls: 

  1. Make sure that you have access to the appropriate equipment. Most gyms and workout centers will have cable machines on hand. 
  2. Determine the appropriate weight you’d like to use, and adjust the machine as necessary. 
  3. Make sure to face the cable machine with your feet flat on the floor, and grab the cable handle with an underhanded grip. 

Adding Cable Curl Reps To Your Routine

To perform the exercise: 

  1. Once you’re in position, fully extend your arms. Your palms should be facing forward. 
  2. Bend your elbows and curl the bar up to your shoulders. Try not to move your upper arms. 
  3. Hold the position for a few counts before lowering the bar. 
  4. Repeat steps 1-3 for your desired number of reps. 

Cable Curls And Bicep Isolation

As with many variants of the bicep curl, the cable curl is a great exercise to isolate and work the bicep muscles. 

Additionally, this exercise is a great way to round off an upper-body workout, as they’re great for helping shape your upper arm muscles. 

Finally, the continuous resistance and tension ensures that you’re working your bicep muscles fully throughout each rep. 

One-Armed and Barbell Cable Curls

Of course, there are many ways you can change the cable curl to fit your needs. 

  • If you don’t have access to a cable machine, you can also use barbells or an EZ-Bar to achieve a similar exercise. 
  • Focus on one side of your body by doing a one-arm cable curl.

Increase Resistance And Tension In Your Workout Routine 

If you’re looking for a great way to isolate and shape your bicep muscles, cable curls are the way to go. With the consistent resistance and tension of the cables, this exercise helps ensure that your upper-body workouts are well-rounded!

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