How to Do a Bicep Curl on the Cable Machine

The basic curl is the best exercise to isolate and strengthen biceps. Curls are easier when done on a machine with a low pulley system. Follow these steps to do a bicep curl on the cable machine.

Difficulty: Moderate

Instructions

1. Adjust the cable machine to the appropriate weight resistance for your needs. Because biceps are small muscles, light weight is effective to improve bicep strength.

2. Stand with feet shoulder-width apart. Face the low pulley of the cable machine, about 1 to 2 feet away. Keep your knees slightly bent. Grasp the pulley bar with an underhanded grip, palms facing up and hold it with arms extended toward the floor. Elbows must be loose, not locked.

3. Keep your back straight and engage your abdominal muscles. Slowly lift the pulley bar up until your forearms touch your biceps. Contract your bicep muscles at the top of the motion.

4. Extend arms slowly back to your starting position. Your elbows and forearms must remain tight against your sides and your shoulders should be relaxed to maintain proper form and isolate the bicep muscles.

5. Repeat the exercise for a designated number of repetitions based on your current fitness level and workout routine.

Tips & Warnings

• Only engage your arm muscles during this exercise. If your back is working heavily or arching, you're using too much weight. Reduce the resistance or repetitions to maintain correct form and get positive results.

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