Male model ex_OORHCU

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Upper Arms · Cable

Cable Close Grip Curl

beginnerstrength

Cable Close Grip Curl 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 Close Grip Curl

Stand facing the pulley machine and grasp the bar with an underhand grip (palms facing up), hands closer than 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

Start with a lighter weight to ensure proper form and gradually increase the resistance as you build strength.
Focus on squeezing your biceps at the top of the movement.
Maintain a neutral wrist position to prevent strain.

Cable Close Grip Curl alternatives

Ez Barbell Close Grip Curl

Biceps · intermediate

Dumbbell Close-Grip Simultaneous Curl

Biceps · intermediate

Barbell Biceps Curl Close Grip

Biceps · intermediate

Preacher Curl Ez Bar Close Grip

Biceps · intermediate

More biceps exercises

Ez Bar Biceps Curl Close Grip

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Barbell Standing Close Grip Curl

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Band Close-Grip Biceps Curl

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Ez Bar Cable Curl Wide Grip

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Biceps Curl Cable Wide Grip

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Barbell Biceps Curl Wide Grip

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Ez Bar Biceps Curl Wide Grip

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Ez Bar Biceps Curl Normal Grip

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Cable Close Grip Curl FAQ

What muscles does Cable Close Grip Curl work?

Cable Close Grip Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Cable Close Grip Curl?

You need a cable.

How many sets and reps of Cable Close Grip Curl 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 Close Grip Curl good for beginners?

Yes. Cable Close Grip Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Cable Close Grip Curl 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 Close Grip Curl?

Other exercises for the biceps include Ez Barbell Close Grip Curl, Dumbbell Close-Grip Simultaneous Curl, Barbell Biceps Curl Close Grip and Preacher Curl Ez Bar Close Grip.

For developers

Use Cable Close Grip Curl 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_OORHCU" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_OORHCU",
  "name": "Cable Close Grip Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_OORHCU/mp4-720.mp4?…",
    "poster": "https://…/ex_OORHCU/poster.jpg?…"
  }
}