Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Cable
Cable Twisting Biceps Curl
Cable Twisting Biceps Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms, shoulders and core 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, Brachialis
Secondary muscles
- Biceps · Brachioradialis
- Forearms · Forearm Flexors, Forearm Extensors
- Shoulders · Anterior Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
How to do Cable Twisting Biceps Curl
- Stand slightly sideways to a low cable pulley and hold the handle with one hand using a neutral grip. Keep your elbow close to your side and your arm fully extended.
- Curl the handle toward your shoulder while rotating your forearm from a neutral grip into a supinated grip as your elbow bends.
- Pause briefly at the top of the movement with your palm facing upward while squeezing your biceps.
- Slowly lower the handle back to the starting position while rotating your forearm back to a neutral grip. Repeat for the desired number of repetitions before switching sides.
Form tips
- Keep your elbow close to your side throughout the movement and avoid using momentum to curl the weight up.
- Perform the movement smoothly to maintain constant tension throughout the exercise.
- Finish each repetition with a fully supinated grip to maximize biceps contraction.
- Inhale as you lower the handle and exhale as you curl it upward.
Cable Twisting Biceps Curl alternatives
More biceps exercises
Cable Twisting Biceps Curl FAQ
What muscles does Cable Twisting Biceps Curl work?
Cable Twisting Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii and Brachialis). The forearms, shoulders and core work as secondary muscles.
What equipment do you need for Cable Twisting Biceps Curl?
You need a cable.
How many sets and reps of Cable Twisting Biceps 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 Twisting Biceps Curl good for beginners?
Yes. Cable Twisting Biceps Curl is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Cable Twisting Biceps 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 Twisting Biceps Curl?
Other exercises for the biceps include Biceps Curl Resistance Band, Barbell Biceps Curl, Barbell Alternate Biceps Curl and Dumbbell Simultaneous Biceps Curl.
For developers
Use Cable Twisting Biceps 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_UI4QGM" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_UI4QGM", "name": "Cable Twisting Biceps Curl", "model": "male", "counterpartId": "ex_7XLT3B", "target": "Biceps", "equipment": "Cable", "media": { "mp4": "https://…/ex_UI4QGM/mp4-720.mp4?…", "poster": "https://…/ex_UI4QGM/poster.jpg?…" } }