Cable Curl — Barbell Curl Alternative
The cable curl uses a low pulley with a straight bar, EZ bar, or rope attachment to curl against constant cable tension. Unlike free-weight curls where tension drops at the top, the cable maintains resistance throughout the full range of motion. This makes it excellent for hypertrophy-focused training and as a finisher after heavier free-weight work.
How to Perform
- Attach a straight bar or EZ bar handle to the lowest cable pulley position.
- Stand a step back from the machine, grip the handle with an underhand grip, arms extended.
- Curl the handle up by flexing your biceps, keeping your elbows pinned and upper arms stationary.
- Squeeze at the top where the cable tension is strongest, then lower slowly to full extension.
How It Compares to Barbell Curl
Barbell curls are gravity-dependent — the resistance is hardest at the midpoint and drops off at the top and bottom. Cable curls maintain tension everywhere, particularly at full contraction where the bicep is fully shortened. This constant tension produces excellent muscle pump and metabolic stress for growth. However, you can't load as heavy as a barbell, and the movement feels different due to the cable angle. Use cable curls as a complement to barbell curls for complete bicep development.
Equipment & Muscles
- + Constant tension
- + Smooth resistance
- + Multiple attachment options
- + Hard to cheat
- - Requires cable machine
- - Less weight than barbell
- - Can be crowded