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Cable Curls

In bicep exercises, there are numerous ways to diversify your workout routine for muscle building. This includes not only bicep exercises with the Theraband but also cable pull variations, which will be the focus of this post. However, cable pulls also provide variety in training your upper arm muscles. Consequently, in the following post, you will find seven variations to strengthen your bicep muscles.

Note:

Throughout the exercises, you will repeatedly encounter the terms "high block" and "low block." These simply refer to the attachment point on the cable machine. You either pull the cable from below (low block) or from above (high block).

By the way, you can perform Cable Curls as a reverse exercise or a Scott-Curls variation. With so many options available, there is a suitable fitness exercise for beginners, intermediates, and professionals alike, especially if you primarily want to train the biceps (musculus biceps brachii).

Muscles stressed during cable curls

When performing Cable Curls, you primarily target your biceps (musculus biceps brachii). Additionally, you strengthen your brachialis muscle at the cable machine. Supporting muscles include the brachioradialis muscle, pronator teres muscle, and flexor carpi radialis muscle. In the high block position, you specifically target the long head of the biceps muscle, as it is strongly stretched and thereby stimulated.

Cable curls with bar and rope on the low block

You can perform Cable Curls with a bar and rope at the low pulley using different grips. However, we will focus on the bar and rope in this context. Additionally, there are various variations to train your biceps at the low pulley of the cable machine. Below, you'll find everything you need to know about Cable Curls with a bar and rope in a shoulder-width grip, close grip, and hammer grip.

Body Position

In all exercise variations, stand upright in front of the cable machine. Keep your legs hip-width apart, and your body is upright. Your gaze is directed towards the cable machine. Maintain a slight arch in your lower back to protect it during Cable Curls with a bar and rope at the low pulley.

Execution

Initially, you can perform Cable Curls with the short rope at the low pulley in a hammer grip. Grip the rope like a hammer from both sides. Then, bend your forearms upward while exhaling and lower them again while inhaling. This exercise particularly isolates and strengthens your biceps.

Cable Curls with the Short Rope

You can also choose a shoulder-width grip. Grip the bar with an underhand grip, hands shoulder-width apart. Execute the movement by lifting only your forearms upward. Exhale during this motion, briefly hold the end position, and then lower your forearms while inhaling.

Cable Curls with the Bar

Furthermore, Cable Curls with a bar at the low pulley are possible with a close grip. Again, grip the bar with an underhand grip, but this time there's only a hand's width between your hands. Bend your forearms upward, stop when they reach above your chest, and return to the starting position.

Cable curl with one arm on the low block

Another variation of Cable Curls is the Cable Curl with one arm at the low pulley. In the following section, you'll find more information about body position and execution to fully utilize the potential of Cable Curls. Essentially, you can pull the cable from either the front or the back.

Body Position

Depending on the exercise variation, you either face the cable machine or have your back to the cable tower. For the variation where you pull the cable from behind, adopt a lunge position. When pulling from the front, stand hip-width apart. In both variations, keep your back straight, and your head forms a natural extension of your spine.

Execution

Initially, you can pull the cable from behind. Hold the cable in one hand; your arm is almost fully extended and slightly behind your body. While exhaling, bend your forearm upward; your upper arm remains stationary, next to your body. Subsequently, lower the forearm while inhaling.

Additionally, you can also pull the cable from the front in Cable Curls with one arm at the low pulley. Hold the cable in one hand directly beside your body, with the arm almost fully extended. While exhaling, bend your forearm upward. Hold the end position briefly and lower the forearm again while inhaling.

Overhead biceps curls on the high block

Performing Overhead Bicep Curls on the high pulley is an effective way to target your biceps. The cable is positioned at the upper end of the cable machine, allowing you to perform the exercise with one or both arms, depending on your preference.

Body Position

Stand upright between the cable towers for Overhead Bicep Curls on the high pulley. Keep your feet hip-width apart, and maintain an upright posture with a slight arch in your lower back for optimal back protection. Engage your muscles before starting the Overhead Bicep Curls on the high pulley.

Execution

Begin by performing the Overhead Bicep Curls on the high pulley unilaterally. Hold the cable handle in an underhand grip, with your arm almost fully extended to the side, parallel to the ground. Maintain a slight bend in the elbow to protect the joint. Now, flex your forearm towards your head, exhaling during this movement. Return to the starting position while inhaling deeply and evenly. Keep your gaze directed either towards the extended arm or straight ahead.

Additionally, you can execute the Overhead Bicep Curls on the high pulley bilaterally. Hold both handles with an underhand grip, and keep your gaze forward. As you exhale, start bending your forearms until your hands are approximately at head height. Then, move your forearms back and inhale until your arms are nearly fully extended again.

Common mistakes with cable bicep curls

There are recurring mistakes that athletes often make when performing cable bicep curls. Here, you'll find the most common ones at a glance to ensure error-free training.

✅ Curved Back: When doing cable curls, it's crucial to avoid curving your back. Especially when lifting the cable handles from the ground at the beginning of the exercise, you should refrain from curving your back to prevent injuries.

✅ Swinging with Arms or Legs: During cable bicep curls, you should refrain from using momentum from your arms or legs. Keep your body still and controlled.

✅ Movement Only from the Forearms: In bicep training with the cable machine, the movement should originate exclusively from the forearms. The upper arm remains rigid next to your body.

✅ Arms Never Fully Extended: It's a common mistake to see athletes fully extending or even overextending their arms. This poses a risk of severe injuries to the elbow joint.