Cable Close Grip Curl exercise animation (Männlich)

Cable Close Grip Curl

Zielmuskel
—
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable close grip curl is an isolation exercise for the upper arms, building the biceps and the forearm flexors. Using a straight or short bar on a low cable pulley, the close, shoulder-width grip keeps constant tension on the muscle through the whole range, making it a reliable choice for arm growth and pump-focused finishing work.

Cable Close Grip Curl: So führst du sie aus

  1. 1Attach a straight bar or short bar to a low cable pulley and select your weight.
  2. 2Stand facing the machine and grip the bar underhand with your hands inside shoulder-width, close together.
  3. 3Step back to take the slack out of the cable and stand tall with your knees soft and core braced.
  4. 4Pin your elbows to your sides and let your arms hang fully extended so the cable pulls them straight.
  5. 5Curl the bar up toward your shoulders by flexing your elbows, keeping your upper arms still.
  6. 6Squeeze your biceps hard at the top, holding the contraction for a moment.
  7. 7Lower the bar under control back to full extension, resisting the cable on the way down.
  8. 8Complete your reps, then return the bar to the machine with the weight supported.

Technik-Tipps

  • Keep your elbows fixed against your torso so the movement happens only at the elbow joint, not at the shoulders.
  • Use the constant cable tension to your advantage by lowering slowly over 2–3 seconds on every rep.
  • Keep your wrists straight and neutral rather than curling them in, so the load stays on the biceps.
  • Stay tall and braced through your core instead of leaning back to help lift the weight.

Häufige Fehler

  • Swinging the torso or using body momentum to start the curl, which shifts work off the biceps and strains the lower back.
  • Letting the elbows drift forward as you curl, which turns it into a front-raise-style movement and shortens the range on the biceps.
  • Dropping the weight quickly on the way down, which wastes the cable's constant tension and the most productive part of the rep.
  • Cutting the range short at the bottom, which leaves the biceps without a full stretch and limits growth.

Häufig gestellte Fragen

What muscles does the cable close grip curl work?

It targets the muscles of the upper arms — primarily the biceps — with the forearm flexors assisting to bend the elbow and hold the bar.

How is the cable close grip curl different from a regular curl?

The close, narrow grip and the cable's constant tension keep load on the biceps through the entire range, including the bottom, where a free-weight curl gets easier.

Is the cable close grip curl good for beginners?

Yes. The cable guides the path and keeps steady tension, making it easier to feel the biceps working and to learn strict, controlled form than with a swinging dumbbell curl.

How many sets and reps should I do?

For arm size, 3–4 sets of 10–15 reps with controlled tempo works well. Use a weight you can move without swinging your body.

What is a good alternative to the cable close grip curl?

A cable curl with a wider bar grip, or a dumbbell or barbell curl, all train the same upper-arm muscles with slightly different tension and grip.

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