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Upper Arms · Cable
Cable Biceps Curl (Ez-Bar)
Cable Biceps Curl (Ez-Bar) 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 · Brachioradialis
How to do Cable Biceps Curl (Ez-Bar)
- Stand facing the pulley machine and grasp the EZ-bar with an underhand grip (palms facing up), hands shoulder-width apart.
- Stand with your feet shoulder-width apart, keeping your back straight and core engaged. Hold the bar extending in front of your thighs.
- Curl the bar upwards towards your shoulders by bending your elbows. Keeping your upper arms stationary and focusing on contracting your biceps.
- Slowly lower the bar back to the starting position with your arms fully extended. Repeat the movement for the desired number of repetitions.
Form tips
- Focus on squeezing your biceps at the top of the movement.
- Exhale as you curl the bar up and inhale as you lower it back down.
- Keep your elbows close to your torso throughout the exercise.
Cable Biceps Curl (Ez-Bar) alternatives
More biceps exercises
Cable Biceps Curl (Ez-Bar) FAQ
What muscles does Cable Biceps Curl (Ez-Bar) work?
Cable Biceps Curl (Ez-Bar) mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Cable Biceps Curl (Ez-Bar)?
You need a cable.
How many sets and reps of Cable Biceps Curl (Ez-Bar) 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 Cable Biceps Curl (Ez-Bar) good for beginners?
Yes. Cable Biceps Curl (Ez-Bar) is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Cable Biceps Curl (Ez-Bar) 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 Cable Biceps Curl (Ez-Bar)?
Other exercises for the biceps include Biceps Curl Resistance Band, Barbell Biceps Curl, Barbell Drag Biceps Curl and Barbell Reverse Biceps Curl.
For developers
Use Cable Biceps Curl (Ez-Bar) 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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