How To Do Cable Curls

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How To Do Cable Curls

Cables can provide some really unique and effective exercises for many muscle groups in the body. But, a lot of the more popular ones are on the elaborate side, resulting people overlooking some quite simple but effective sets you can do with this equipment. 

A good example of this is the cable cur, which is similar to the barbell curl in its effect and targeted muscle groups. The advantage of this versus a traditional barbell curl, though, is the safety this can provide, since there aren’t any free weights to drop, fall over backward with, etc. 

It also helps to train the body for more stationary sets, since you really can’t go anywhere with such large equipment basically anchored to the ground. Still, when working with cables, there are some safety things to consider, which we’ll discuss in a moment. 

What You Need 

You need a cable set and a curl bar (E-Z barbell attachment or single handles will also work). It’s a good idea to do this on a mat if you can, provided it’s solidly on the ground where it can’t slide around. 

Cable Curls Muscles Worked

Animation triceps biceps.gif
By NiwadareOwn work, CC BY-SA 4.0, Link


  • Lower the pully to the lowest position near the floor. 
  • Grip the bar, palms facing upward, about as far apart as shoulder width, maybe a little less. 
  • Bending at the elbows, pull the bar upward, toward your chest. 
  • Hold this position for a second or less, squeezing the bar. 
  • Lower back to extended position. Don’t let gravity do it, lower it under your control. 


Cables aren’t as dangerous as free weights and barbells, but you still need to always make sure you inspect the equipment before pulling any serious weight with it. If a cable did snap, bad things could result. 

Don’t overdo it with the weight, and ask a doctor before performing this set if you have back or leg problems. 

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