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Upper Arms · Cable
Biceps Curl Cable
Biceps Curl Cable is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do Biceps Curl Cable
- Stand with your feet shoulder-width apart, facing a low cable pulley. Hold the handle attached to the low pulley with an underhand grip (palms facing up), hands at shoulder-width apart, arms fully extended and elbows close to your body.
- Curl the handle upwards towards your shoulders by bending your elbows, keeping your upper arms stationary.
- Slowly lower the handle back to the starting position, fully extending your arms.
- Repeat the movement for the desired number of repetitions.
Form tips
- Maintain an upright posture and avoid leaning back during the curl.
- Focus on squeezing your biceps at the top of the movement to enhance muscle activation.
- Perform the exercise slowly and with control to maximize muscle activation and reduce the risk of injury.
Biceps Curl Cable alternatives
More biceps exercises
Biceps Curl Cable FAQ
What muscles does Biceps Curl Cable work?
Biceps Curl Cable mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Biceps Curl Cable?
You need a cable.
How many sets and reps of Biceps Curl Cable should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Biceps Curl Cable good for beginners?
Yes. Biceps Curl Cable is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Biceps Curl Cable burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Biceps Curl Cable?
Other exercises for the biceps include Biceps Curl Resistance Band, Barbell Biceps Curl, Barbell Alternate Biceps Curl and Barbell Drag Biceps Curl.
For developers
Use Biceps Curl Cable in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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