IsolationCable
Cable Biceps Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand facing a low cable pulley with feet shoulder-width apart
- Grasp the cable bar with an underhand grip (palms up) at shoulder width
- Keep your elbows pinned close to your sides and shoulders pulled back
- Start with arms fully extended in front of you - feel your biceps stretch
- Take a deep breath in, then curl the bar up toward your shoulders by contracting your biceps
- Keep your upper arms completely stationary throughout - don't let your elbows move forward or back
- At the top, squeeze your biceps hard for 1-2 seconds (feel them ball up)
- Slowly and with control, lower the bar back to starting position (take 2-3 seconds) - maintain cable tension
💡Coaching Cues
- ✓
Elbows stay pinned to sides
- ✓
Curl to full contraction
- ✓
Squeeze biceps at top
- ✓
Control descent - take 2-3 seconds
- ✓
No swinging or momentum
- ✓
Maintain constant tension
⚠️Common Mistakes
- ✗
Moving elbows forward or backward
- ✗
Using body momentum to swing weight
