The cable curl is performed standing facing one end of a cable machine with the cable fixed at the bottom of the machine and set with an appropriate weight. Feet are flat on the floor with one arm holding a cable handle and the other at the side.
Find out more about weight training terminology and exercise description if you need background information before you try this exercise.
See more dumbbell exercises.
1. The Starting Position
Photo: (c) Paul Rogers / Cooloola Fitness
- Adjust the cable machine at one end so that the cable is attached at the bottom with the sliding adjustment.
- The cable metal grip should extend so that you can grasp it comfortably in one hand with arm outstretched.
- Choose a weight that allows you to do 8 to 12 repetitions.
- Stand comfortably with feet firmly placed on the floor.
- Brace the abdominal muscles, straighten the back, keep the head steady and remember to breathe out on exertion and in on recovery.
2. The Exercise Movement and Points to Note
Photo: (c) Paul Rogers / Cooloola Fitness
- Curl the cable weight upward toward the chest and let the cable weight return the arm to the lower resting position.
- Complete the chosen number of repetitions (10 or 12 is a good number), then swap arms and work the other arm.
- If you're attempting quite a heavy weight, it's OK to position yourself with the leg on the same side forward for stability.
- You can even bend over in the leg forward position as long as you keep the back straight.
The exercise provides an alternative to the dumbbell or barbell curl because it offers a little more instability during the lift, which should bring a few more regional muscles into play.
