SahiKasratसही कसरत
हिंदी

Cable Curl

  • ⚙️ Gym machine
  • At the gym
  • Beginner

Done on the gym's cable machine. The tension stays even the whole time and changing the weight is easy.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Attach a straight bar (or rope) to the low pulley of the cable machine. Choose a light weight.
  2. Stand facing the machine, feet hip-width apart. Hold the bar with palms facing up, arms straight.
  3. Keeping your elbows at your sides, curl the bar up towards your chest.
  4. Pause for 1 second at the top.
  5. Lower slowly — don't let the weight plates bang together.

Breathing: Breathe out as you lift, breathe in as you lower.

How much to start with: 2–3 sets × 10–12 reps

❌ Common mistakes

  • Leaning back to pull.
  • Letting your elbows move forward and back.

⚠️ Safety

  • Ask the gym staff or a trainer to help you set up the machine the first time.

Muscles worked

Main: Biceps

Also works: Forearms

More ways to train Biceps

Water Bottle / Bag Curl Use filled water bottles or a bag of books as weights. The easiest way to start training biceps at home.
  • 🧴 Household items
  • At home
  • Beginner
 Seated Towel Curl No weights needed — your own foot creates the resistance. Push harder with the foot to make it harder.
  • 🧴 Household items
  • At home
  • Beginner
 Resistance Band Curl A cheap, light band you can use anywhere. The higher you pull, the harder it gets.
  • ➰ Resistance band
  • At home / At the gym
  • Beginner
 Dumbbell Curl The best-known biceps exercise. Start with light dumbbells.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Hammer Curl Grip it like a hammer — thumbs up. Works your forearms along with your biceps, and is easy on the wrists.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Barbell Curl Both arms together with a bar. The next step once you can do dumbbell curls with good form.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience