Cable curl

3 × 10-12  ·  Equipment: Cables

Muscle groups: Arms

How to do cable curl

1. Attach a straight or EZ bar to the low pulley and select a moderate weight.
2. Grip the bar with your palms up and press your elbows against your torso.
3. Step back to tension the cable while keeping your chest up.
4. Exhale and flex your elbows curling the bar toward your chest without moving your shoulders.
5. Squeeze your biceps for 1 second at the top with your elbows fixed.
6. Lower slowly, letting the pulley stretch the biceps at the bottom of the range.
7. Repeat the movement keeping constant tension on the cable.

Mistakes to avoid

• Don't let your elbows drift from your torso or swing your back; the work should stay on the biceps.
• Don't overdo the weight: if you're pulling with your body, you're overloading your back and shoulders.
• Lower the cable in a controlled way until the elbow is almost straight without hyperextending.
• Stop if you feel pain in your elbow or wrist and reduce the load.

Progression

• Start with 10-12 reps with a weight you can control through all 3 sets.
• Increase the weight by one plate once you complete the full range with your elbows fixed.
• Raise time under tension by lowering the cable over 3 seconds.
• After a few weeks add another set or try one-arm cable curls to fix imbalances.