How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide

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  • Опубліковано 25 сер 2024
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    The cable bicep curl is a great bicep exercise as the cable allows constant tension on the bicep throughout the entire exercise, unlike dumbbells or barbells.
    The effect of this constant tension is a longer contraction time on the muscle, which basically makes the exercise a whole lot harder.
    With this in mind, you should make sure you start with a slightly lower weight than a normal barbell or dumbbell curl.
    As with all bicep exercises, your main points to think about are squeezing the heck out of the bar and attempting to supinate the hand.
    I say attempt, as you will not actually be able to do this, but you can press your pinky finger into the bar like you are trying to twist your hand.
    As it is a standing exercise, you should also make sure you have an upright posture, a wide athletic stance and you are holding the bar/handle with a shoulder-width grip.
    Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique below.
    How To Do Cable Bicep Curls - Step-by-Step Technique
    - Step 1: Start in front of the cable in a wide stance, holding the bar/handle with a strong, shoulder-width grip. Breathe in.
    - Step 2: Breathing out, slowly curl the handle up towards your shoulders, squeezing it as hard as you can and keeping your upper arms tight to your side.
    - Step 3: At the top of the movement, contract your bicep and hold for a second.
    - Step 4: Breathe in as you slowly lower the handle back to the start point, flexing your triceps at the bottom to pre-stretch the biceps.
    ** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps.
    ** Pro Tip #2: We recommend using a lower weight when you first try this exercise as the constant tension of the cable will make it more difficult than a standard bicep curl.
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    Your friends here at the FFP,
    -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
    **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

КОМЕНТАРІ • 120

  • @ravisankar233
    @ravisankar233 5 років тому +108

    I was looking up for a detailed video on cable bicep curls and ended up to check this video as well. I must say this video is one of the best in explaining how to do cable bicep curls effectively. Thanks for the step by step guide.

    • @monaladyconsumer184
      @monaladyconsumer184 5 років тому +1

      These videos are so helpful - I really appreciate them!

  • @timteng782
    @timteng782 5 років тому +52

    Looks like I have some room for improvement with my form on the cable curl. Thanks for your advice!

  • @sarefin5650
    @sarefin5650 5 років тому +33

    Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

    • @kaviviji2761
      @kaviviji2761 5 років тому

      I though the same way! Thank you!

  • @AndyL940
    @AndyL940 5 років тому +7

    First time I’ve not seen someone’s shoulders moving during curls .. perfect form. Thanks Dr A

  • @chocolateharambe1474
    @chocolateharambe1474 5 років тому +23

    Short, sharp, and to the point. Great video, thank you very much! :)

  • @SteVen-xi4fc
    @SteVen-xi4fc 5 років тому +14

    Just got my new set-up and was trying to figure out the best way to do cable curls, thanks for breaking it down. Never knew a tight grip while doing them made such a difference, definitely gonna start doing that from now on. Going to try some of these right now!

  • @jbird1777
    @jbird1777 5 років тому +9

    This video about bicep curls was great! I learned a lot new things and definitely recommend checking it out.

  • @Hg-lw4jp
    @Hg-lw4jp 5 років тому +2

    Cable curls are a really good way to build muscle mass on biceps. Wow, your becoming more toned, and ripped. Thanks for giving the people the step by step guide to do cable bicep curls. Some people do not follow the steps.

  • @hhsii312
    @hhsii312 5 років тому +2

    Another day another great video from FFP. Thanks Doctor!

  • @rsaile
    @rsaile 3 роки тому +1

    Thanks for the tips buff Carlos sainz

  • @apekshyamudwari371
    @apekshyamudwari371 5 років тому +2

    thanks for explainig nicely. your videos are awesome.

    • @nancymurphy852
      @nancymurphy852 5 років тому

      yes I agree! Dr. Balduzzi always has great videos! And he makes the exercises seem so simple! It helps me to get motivated to work out. :)

  • @karmel7156
    @karmel7156 5 років тому +2

    Thanks for detailed explanation. this exercise really helpful.

  • @Rajneesh901
    @Rajneesh901 5 років тому +1

    I like the basic points and the "supination", thanks Dr A. Wow your biceps is growing as big as your subscriber's list.

  • @azrael1204
    @azrael1204 5 років тому +1

    Cable bicep curls are definitely underrated, thanks for the video

  • @jumaricupaine760
    @jumaricupaine760 5 років тому +1

    Dude, you are ripped!!! I honestly hate those, haha, but will try and give it another go. This channel has opened my mind and improved my workouts on so many levels!

  • @bowlampar
    @bowlampar 5 років тому +1

    Doing cable bicep curls has a lot more fun than using dumbbell, i prefer this way for my bicep workout, i want to get a big bicep as yours too.

  • @mdmonowar7339
    @mdmonowar7339 5 років тому +1

    Very good tutorial about how to do cable Bicep Curls. I have learned a lot . Thanks for your step-by-step guide.

  • @namalhettiarachchi4168
    @namalhettiarachchi4168 5 років тому +1

    Wow, very helpful exercise method and well-explained .i will try this.

  • @knannan
    @knannan 5 років тому +2

    This is great. I like the fact you kept it simple and explained in easy to follow steps.

  • @Francis-sb5tx
    @Francis-sb5tx 5 років тому +1

    Nice! Im going to try that today! Fit fathers project always has good tips :)

  • @danielkim2130
    @danielkim2130 5 років тому +3

    Thanks for such an informative video. I do dumbbells only, but this really helped me.

  • @polkadot673
    @polkadot673 5 років тому +1

    This isn't the easiest exercise to do. Thanks for the video and proper instructions

  • @jolbags
    @jolbags 5 років тому +1

    Nice simple explanation, thanks!

  • @willsmiff4918
    @willsmiff4918 5 років тому +1

    Great tutorial, this is my favourite workout.

  • @benjaminsmith4247
    @benjaminsmith4247 5 років тому

    Interesting video and not for the faint of heart. This video will encourage you to push it to the limit.

  • @tropicaltrapfire0344
    @tropicaltrapfire0344 Рік тому

    This dudes triceps are INSANE! Goals!

  • @kass8967
    @kass8967 3 роки тому +1

    Perfect explanation thank you!

  • @thibault-motion412
    @thibault-motion412 5 років тому +1

    That video is actually super good! Thanks a lot for the tips ☺️

  • @kassemsafad9303
    @kassemsafad9303 5 років тому +1

    Short but very informative! thank you, Dr. Anthony, gonna give this a try, looks very good for the biceps

  • @jamesfallon5278
    @jamesfallon5278 5 років тому +1

    Thanks for this guide, helped me learn how to do these as efficiently as possible :)

  • @ThePinkSpider
    @ThePinkSpider 5 років тому +3

    Feel free to demonstrate those any time. ;) I've got my girlfriend watching now too, if only we could get the men to watch! But we're enjoying it.

  • @arthurcurry9709
    @arthurcurry9709 5 років тому

    Helpful tips for this simple routine. Do prefer this over free weights.

  • @sharminnahar623
    @sharminnahar623 5 років тому +1

    I like the way you make people understand about fitness. Your tips about exercise really works. Thanks for sharing great information and thoughts about Bicep Curls. I will tell my hubby to try this exercise.

  • @jpp2884
    @jpp2884 2 роки тому

    These and seated incline curls are my go to bicep destroyer

  • @adamzvlogs444
    @adamzvlogs444 5 років тому

    Thanks .... nice workout Ill follow ur workout for next 3 weeks in my gym

  • @hollerjohn2348
    @hollerjohn2348 5 років тому

    Perfect tip and advice. Go ahead. Thanks

  • @Freespeecherson
    @Freespeecherson Рік тому

    Cables work amazingly for me always get a great pump when I super set with triceps

  • @rexsort4166
    @rexsort4166 3 роки тому +1

    Thanks a lot it was very helpful 🙏🏼❤️

  • @Jimmykings25
    @Jimmykings25 Рік тому

    Really time efficient way to work biceps and forearms

  • @emjay2dd
    @emjay2dd 5 років тому

    I love dem cable bicep curls... feels great compared to actual weights for whatever reason. Also ur arms are giant doctor V :D

  • @wevertonribeiro4211
    @wevertonribeiro4211 5 років тому

    awesome tip doc

  • @askthemadhatter
    @askthemadhatter 5 років тому +1

    I love your tutorials! Watching you do the proper way to do workouts is very educational to me. It makes me want to try new workouts!

  • @ihopethishelpsyou5747
    @ihopethishelpsyou5747 5 років тому

    Man I've pulledd so many mscles. Thanks man

  • @endlesssporadic2480
    @endlesssporadic2480 3 роки тому

    Great video.

  • @themosspill6276
    @themosspill6276 2 роки тому

    Great vid, very friendly too

  • @kellygjesdal5858
    @kellygjesdal5858 5 років тому

    Great video!
    Awesome biceps💪

  • @HooglesonInc
    @HooglesonInc 5 років тому

    I need to get my biceps looking huge again!

  • @gwu9340
    @gwu9340 5 років тому +2

    very helpful man! looks like a pretty darn effective workout

  • @tommyv2449
    @tommyv2449 Рік тому

    Thanks bro! I was doing these wrong for sure!!

  • @Hg-lw4jp
    @Hg-lw4jp 5 років тому

    Cable curls are a really good way to build muscle mass on biceps. Wow, your becoming more toned, and ripped.

  • @ajazahmed3694
    @ajazahmed3694 3 роки тому

    I’m doing this exercise while watching your training cable curl

  • @jacobhale808
    @jacobhale808 5 років тому +1

    This is a very good workout! Loved the way you explained!

  • @ajayjoshi4920
    @ajayjoshi4920 5 років тому

    Good dude

  • @HalosOrbit
    @HalosOrbit 2 роки тому

    🌹thank you for this

  • @wondersofuniverse1166
    @wondersofuniverse1166 5 років тому

    good video

  • @paulmarmolejo831
    @paulmarmolejo831 3 роки тому

    I just subscribed....purely based on this man’s insane looking triceps lol

  • @AH-zf5on
    @AH-zf5on 2 роки тому

    Great arms🔥

  • @iriabee3431
    @iriabee3431 5 років тому

    Great guide. Dang, I wish I was as buff as you Doc haha.

  • @skater123256
    @skater123256 Рік тому

    This is me realizing I’ve been engaging my shoulders and pulling the bar up to my chin, lol oops. Thanks for the example I’ll fix it next bicep day

  • @nicwalshy
    @nicwalshy Рік тому

    lol what does supination have to do with the tempo?

  • @estoyloco9020
    @estoyloco9020 5 років тому

    Looks easy but hard to excel!

  • @jnjunoo
    @jnjunoo Рік тому

    So would it be better to use a rope instead of using the bar? If you were to use the rope you'd be able to supinate, but in doing so would that then mean you're using your forearms more and your biceps less?

    • @Fitfatherproject
      @Fitfatherproject  Рік тому

      Hey JN, thanks for writing in and great question! When you use a rope, you do gain benefits of the supination but actually involve your forearms more with a neutral grip. With a bar, you will keep more of an emphasis on your biceps, a less on your forearms overall. Best of luck!
      -The FFP Team

  • @Nachtpyro
    @Nachtpyro Рік тому +1

    Do these work more of the short or long head?

    • @Fitfatherproject
      @Fitfatherproject  Рік тому +1

      Hey Nach, thanks for writing in and great question! The beauty of the standing bicep cable curl is that you will work both the short and long heads of the bicep brachii. For additional movements to hit your arms from a variety of angles, check out this playlist: pulse.ly/daaww9cda6 Thanks for watching!
      -The FFP Team

    • @Nachtpyro
      @Nachtpyro Рік тому

      @@Fitfatherproject Thanks!

    • @Fitfatherproject
      @Fitfatherproject  Рік тому

      You're very welcome 🙏

  • @Chris-db9vt
    @Chris-db9vt 2 роки тому

    i’m going back to this video because my wrists are hurting and some part of my forearm for some reason

  • @philparisi9175
    @philparisi9175 7 місяців тому

    Is it not true that when you’re curling or with any specific muscle exercise at the fullest extent of it, you don’t want to contract because that’s a way of taking a break so curl your arms almost to the top hold it before you get to the contraction and then slowly release it keeps the muscle engaged the entire time rather than the contraction, releasing it for a moment, and then rearranging it. That’s the method from the body to die for.

  • @ajazahmed3694
    @ajazahmed3694 3 роки тому

    Fantastic exercise for biceps I like the rope .

  • @aaronjoseph5771
    @aaronjoseph5771 Рік тому

    Can i do heavier but between 6 to 8 reps

  • @mattjenssen7518
    @mattjenssen7518 3 роки тому

    Can you do these with bicep distal tendonitis?

    • @Fitfatherproject
      @Fitfatherproject  3 роки тому

      Hey Matt, thanks for writing in and we're sorry to hear about your arm! We do have a support guide that may help with some ideas but it is meant to be general information and definitely not specific medical advice. For issues like this, we really recommend consulting with a medical professional as only they can help properly diagnose and come up with a healing plan for you. Best of luck healing brother!
      fit-father-project.helpscoutdocs.com/article/53-ff30x-faq-biceps-tendonitis
      -The FFP Team

  • @girgan94
    @girgan94 Рік тому

    Whenever I do cable curls I get sharp pains in the sides of my forearms is there something I’m doing wrong?

  • @jpp2884
    @jpp2884 2 роки тому

    How far away do you stand from it

    • @Fitfatherproject
      @Fitfatherproject  2 роки тому

      Hey Jpp, thanks for writing in and great question. As long as you can allow your arms to fully extend on the lowering/negative portion of the movement, you are at a good distance to perform the lift.
      -The FFP Team

  • @ryanturney3611
    @ryanturney3611 Рік тому

    Doing 250 pounds reps of 5 on this machine, curls are prob my strongest lift 😀

  • @buffaman8072
    @buffaman8072 2 роки тому

    Whenever I do them my forearms tend to hurt often.Is this due to bad form?

    • @Fitfatherproject
      @Fitfatherproject  2 роки тому +1

      Hey Buffa, thanks for writing in and great question! Oftentimes when we do curls, especially if the weight is too heavy, our wrists can bend back too much, leading to forearm strain in our flexors. So be sure to keep your wrists aligned with your forearms throughout the movement and you should be good to go.👍
      -The FFP Team

  • @rizwanshaikh8085
    @rizwanshaikh8085 Рік тому

    I felt like my arms had gone dead in the second rep.

  • @christemmer4852
    @christemmer4852 5 років тому +42

    I prefer dumbbells, but cables work in a pinch

    • @goatsonhender8797
      @goatsonhender8797 5 років тому +3

      Same here. Though I do cable's once in a while, these techniques work adequately lol.

    • @G35370
      @G35370 Рік тому +20

      You watch the video just to comment that?

    • @martinhernandez9986
      @martinhernandez9986 Рік тому

      Nobody really cares what you prefer man.

    • @whoozyyy
      @whoozyyy Рік тому +2

      Cool weird story

    • @Magooch86
      @Magooch86 6 місяців тому +4

      Cables provide resistance the whole movement, whereas dumbbells are useless once you're at the top of the motion. It's best if you do both.

  • @marcogonzalez4615
    @marcogonzalez4615 10 місяців тому

    Why not take a few steps back to create even more tension?

  • @Ibhenriksen
    @Ibhenriksen Рік тому

    You have to be extremely careful with this one because if you don't do the proper form, you could seriously hurt your back.

  • @gomezmilkin340
    @gomezmilkin340 Рік тому

    Are Ranveer Singh, tu yahan?

  • @renemedina8026
    @renemedina8026 Рік тому

    💪💪💪💪💪💪💪💪💪💪😎😎

  • @rizwanshaikh8085
    @rizwanshaikh8085 Рік тому

    you should have written the subtitles elsewhere. You are hiding the entire exercise

  • @scottweaverphotovideo
    @scottweaverphotovideo 5 років тому

    When I watch this I can understand how the Romans conquered half of the known world for 800 years!

  • @wsymphony
    @wsymphony 5 років тому

    You always look a little different in every video.

  • @karelparn3032
    @karelparn3032 9 місяців тому

    How he speaks gives me Steve1989mreinfo vibes