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.
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.
These videos are so helpful - I really appreciate them!
Looks like I have some room for improvement with my form on the cable curl. Thanks for your advice!
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
I though the same way! Thank you!
First time I’ve not seen someone’s shoulders moving during curls .. perfect form. Thanks Dr A
Short, sharp, and to the point. Great video, thank you very much! :)
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!
This video about bicep curls was great! I learned a lot new things and definitely recommend checking it out.
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.
Another day another great video from FFP. Thanks Doctor!
Thanks for the tips buff Carlos sainz
thanks for explainig nicely. your videos are awesome.
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. :)
Thanks for detailed explanation. this exercise really helpful.
I like the basic points and the "supination", thanks Dr A. Wow your biceps is growing as big as your subscriber's list.
Cable bicep curls are definitely underrated, thanks for the video
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!
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.
Very good tutorial about how to do cable Bicep Curls. I have learned a lot . Thanks for your step-by-step guide.
Wow, very helpful exercise method and well-explained .i will try this.
This is great. I like the fact you kept it simple and explained in easy to follow steps.
Nice! Im going to try that today! Fit fathers project always has good tips :)
Thanks for such an informative video. I do dumbbells only, but this really helped me.
This isn't the easiest exercise to do. Thanks for the video and proper instructions
Nice simple explanation, thanks!
Great tutorial, this is my favourite workout.
Interesting video and not for the faint of heart. This video will encourage you to push it to the limit.
This dudes triceps are INSANE! Goals!
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Perfect explanation thank you!
You're very welcome 🙏
That video is actually super good! Thanks a lot for the tips ☺️
Short but very informative! thank you, Dr. Anthony, gonna give this a try, looks very good for the biceps
Thanks for this guide, helped me learn how to do these as efficiently as possible :)
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.
Helpful tips for this simple routine. Do prefer this over free weights.
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.
These and seated incline curls are my go to bicep destroyer
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Thanks .... nice workout Ill follow ur workout for next 3 weeks in my gym
Perfect tip and advice. Go ahead. Thanks
Cables work amazingly for me always get a great pump when I super set with triceps
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Thanks a lot it was very helpful 🙏🏼❤️
You're very welcome Brother 👍🏼
Really time efficient way to work biceps and forearms
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I love dem cable bicep curls... feels great compared to actual weights for whatever reason. Also ur arms are giant doctor V :D
awesome tip doc
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!
Man I've pulledd so many mscles. Thanks man
Great video.
Thank you very much 👍🏼
Great vid, very friendly too
Thank you very much 👍🏼
Great video!
Awesome biceps💪
Do you ever do side cable biceps curls?
I need to get my biceps looking huge again!
very helpful man! looks like a pretty darn effective workout
Thanks bro! I was doing these wrong for sure!!
Awesome my friend! You're very welcome 🙏
Cable curls are a really good way to build muscle mass on biceps. Wow, your becoming more toned, and ripped.
I’m doing this exercise while watching your training cable curl
Awesome my friend 😊
This is a very good workout! Loved the way you explained!
Good dude
🌹thank you for this
You're very welcome 🙏
good video
I just subscribed....purely based on this man’s insane looking triceps lol
Thank you brother 💪
Great arms🔥
Thank you very much 👍🏼
Great guide. Dang, I wish I was as buff as you Doc haha.
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
lol what does supination have to do with the tempo?
Looks easy but hard to excel!
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?
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
Do these work more of the short or long head?
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
@@Fitfatherproject Thanks!
You're very welcome 🙏
i’m going back to this video because my wrists are hurting and some part of my forearm for some reason
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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.
Fantastic exercise for biceps I like the rope .
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Can i do heavier but between 6 to 8 reps
Absolutely 🙌
Can you do these with bicep distal tendonitis?
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
Whenever I do cable curls I get sharp pains in the sides of my forearms is there something I’m doing wrong?
Check your form 💪
How far away do you stand from it
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
Doing 250 pounds reps of 5 on this machine, curls are prob my strongest lift 😀
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Whenever I do them my forearms tend to hurt often.Is this due to bad form?
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
I felt like my arms had gone dead in the second rep.
😅
I prefer dumbbells, but cables work in a pinch
Same here. Though I do cable's once in a while, these techniques work adequately lol.
You watch the video just to comment that?
Nobody really cares what you prefer man.
Cool weird story
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.
Why not take a few steps back to create even more tension?
You have to be extremely careful with this one because if you don't do the proper form, you could seriously hurt your back.
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Are Ranveer Singh, tu yahan?
💪💪💪💪💪💪💪💪💪💪😎😎
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you should have written the subtitles elsewhere. You are hiding the entire exercise
When I watch this I can understand how the Romans conquered half of the known world for 800 years!
You always look a little different in every video.
How he speaks gives me Steve1989mreinfo vibes