Cable Bicep Curl

The technique.

1. 01

   Attach a straight bar or EZ bar to a low cable pulley.

2. 02

   Stand facing the machine, grasp the bar with an underhand grip, hands shoulder-width apart.

3. 03

   Keep your elbows tucked close to your sides and core braced.

4. 04

   Curl the bar upwards towards your chest, squeezing your biceps at the top.

5. 05

   Slowly lower the bar back to the starting position, fully extending your arms with control.

What goes wrong.

• ×Using too much weight, leading to excessive body sway or momentum.
• ×Flaring elbows out to the sides, reducing bicep isolation.
• ×Rounding the back or leaning back excessively, risking injury.
• ×Not achieving full range of motion, stopping short of full extension or full curl.
• ×Letting the cable pull your arms too far back, stretching the biceps excessively.