classic biceps curl is one of the most popular tools used by gym buddies. There are good reasons for this. This is the move you need if you want to build big arms and is one of the most basic exercises in all strength training.
If bicep curls are a staple of your routine, chances are you’re used to doing them with barbells and dumbbells. That’s nice, but in the end it misses an important aspect of the weapon’s potential. The problem is the equipment. Doing this move with free weights removes tension in a very important position: the bottom of the curl where the biceps are at their most stretched. This means that you are not applying tension throughout the muscle’s range of motion, thus preserving any potential gains. A cable bicep curl might just be the addition you need for a more complete bicep training plan.
here, men’s health fitness director, Ebenezer Samuel, CSCSSenior Fitness Editor, Brett Williams, CPTHere’s what you need to know about this secret weapon, its benefits, the right way to do it, and the best way to add it to your routine.
Benefits of Cable Biceps Curl
Cable bicep curls “fill in a key void that all other curls lack,” says Samuel.
When using free weights such as dumbbells, barbells, and kettlebells, the easiest point of exercise is when your elbows are straight at the bottom of the movement. In other words, there is no tension in the extended biceps. Adding tension to this part of the lift is “the real key mechanism for growth,” says Samuel. Cable his machine can generate that stimulation and load all the way through long parts of the movement.
However, that doesn’t mean you should give up dumbbell bicep curls altogether. Due to the angle of load when using cables, there is less tension at the top of the curl than with traditional dumbbell curls. Use both traditional free weight curls and cable curls to reliably load your muscles through long and short positions. That’s why it’s important to add cable curls to your repertoire as a complement to other exercises you’re already doing, rather than as the only move while you’re honing your arms.
How to do Cable Biceps Curl
Follow the steps below to perform cable bicep curls with proper form. Grab your cable machine and slide the handle to the lowest setting to start. Start with light weights to get a feel for the movement before trying heavier weights.
- Grasp the handle with one hand and take one and a half steps away from the machine (or as far as you need to feel the muscle tension).
- Tighten your abs and glutes to build a solid foundation.
- Create a slight angle in your elbow until you feel the cable pulling behind you.
- Make sure your hips and shoulders are facing straight ahead. Do not let cable tension twist your torso backwards.
- Move only your elbows and curl your hands toward your shoulders.
- Be careful not to let the cables pull your shoulders out of position as you lower your hips. Think about keeping your upper arms in line with your torso.
common mistakes
move the shoulder
The elbow should be the only joint that moves here. Avoid shrugging your shoulders forward. Otherwise, other muscles will join in and take some of the tension out of your biceps.
When in the extension of the movement, be careful not to allow the cable tension to move your shoulders backward and trace your upper arms away from your torso. This puts your shoulders in a dangerous position. Aim to keep your shoulders square with the rest of your body and create a little tension in your shoulder blades to create stability.
stay on top
This differs from traditional bicep curls, which focus on contracting the top of the lift. Due to the orientation of the cable, it does not experience much tension at the top of the movement. It’s the bottom 25 to 30 percent of this movement that’s really challenging us here, Samuel says. So you don’t have to strain at the top of the move like you do with free weight curls.
How to Incorporate Cable Biceps Curl into Your Workout
Cable bicep curls are key to building strength by lengthening your biceps, but they’re not the holy grail of bicep exercises.This move should be Added In your routine, not as a substitute for anything else.
Keep your standard curls, preacher curls, hammer curls, spider curls, and add cable curls to round out your routine, says Samuel. This completes the biceps workout by stressing the entire range of motion of the muscle.
If you add this move to the end of your workout, you should use lighter weights and more reps. Samuel suggests aiming for him to do three to four sets of 12 to 15 reps. You can also add this to your regular heavy dumbbell curls and supersets for a little more challenge.
Cori Ritchey, NASM-CPT, is the Health & Fitness Associate Editor for Men’s Health and a Certified Personal Trainer and Group Fitness Instructor. You can find more of her work on HealthCentral, Livestrong, Self, and more.
