Bicep curl with cable

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 24

Average per rep (lbs)*: 52

Description: Attach a bar to a low cable pulley.Grasp the bar using a shoulder-width underhand grip. Step back about one foot from the pulley, leaning slightly backwards. Keep your elbows by your sides and arms almost fully extended. Exhale as you curl the bar towards your shoulders, fully flexing your elbows. Allow your elbows to move forward slightly until your forearms are vertical. Hold this position for a count of two, squeezing your biceps. Inhale as you lower the bar back to the starting position. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00033

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust the Weight Properly: Before you start, make sure the weight is set according to your fitness level. Too heavy, and you risk improper form; too light, and you won't challenge your muscles effectively.
Stable Positioning: Stand with your feet shoulder-width apart and keep a firm grip on the ground. This helps with maintaining balance and proper posture.
Elbow Consistency: Keep your elbows close to your body and minimize their movement throughout the exercise. This focuses the effort on your biceps rather than other muscle groups.
Controlled Movement: Perform the curls slowly and in a controlled manner. Avoid any jerking or swinging movements. This ensures that your muscles are doing the work rather than relying on momentum.
Full Range of Motion: Let the cable stretch your arms fully at the bottom of the movement to engage the bicep completely. Similarly, ensure you bring the handle all the way up towards your shoulders without compromising form.
Mind-Muscle Connection: Focus on feeling the contraction in your biceps as you curl the weight up. This mental engagement can improve muscle activation and overall effectiveness.
Breathing Technique: Exhale as you curl the weight up and inhale as you lower it. Proper breathing can help you maintain rhythm and improve performance.
Vary Grip Attachments: To target different parts of the bicep, try using different attachments like a straight bar, EZ curl bar, or rope. This introduces variety and can spur muscle growth.
Pacing and Repetitions: Aim for a steady pace with a moderate number of repetitions (8-12) for muscle building. Adjust the volume depending on whether your goal is strength (fewer, heavier reps) or endurance (more, lighter reps).
Warm-Up and Cool Down: Always warm-up your muscles with dynamic stretches or light cardio before you begin. Cooling down with static stretching after your workout helps with recovery and flexibility.

Exercise overview

Exercise tips and tricks

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