Exercise profile
Best forMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentCable machine
Also worksBiceps, Forearms
Recommended3 sets x 10-15 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A cable curl that keeps tension on the biceps the whole rep.
- Setup
- Stand at a low pulley, grip the bar underhand, elbows in.
- Common mistakes
- Leaning back or letting the elbows drift forward.
- Easier
- Lower the weight and keep the torso still.
- Harder
- Pause at the top or slow the lowering.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s