Cable Curl

Setup

1. 01Attach a straight bar to a low pulley and stand close.
2. 02Hold the bar with a shoulder-width underhand grip.
3. 03Stand tall, brace lightly, and keep elbows pinned to the sides.
4. 04Step back until the cable is taut with arms extended.

Execution

1. 01Curl the bar up by bending the elbows.
2. 02Keep the upper arms fixed against the torso.
3. 03Raise until the biceps are fully shortened without rolling the shoulders.
4. 04Lower under control to full elbow extension while the cable stays loaded.

Checkpoints

• -Elbows stay pinned beside the torso.
• -Tension never goes slack at the bottom.
• -Torso stays upright and still.
• -Wrists remain neutral, not folded back.

Common mistakes

• -Standing too far back so the cable tugs the arms forward.
• -Swinging the torso to start the rep.
• -Letting elbows drift forward at the top.
• -Releasing tension by resting at full extension.