Cable Curl exercise animation (Männlich)

Cable Curl

Zielmuskel
Biceps Brachii
Synergistenmuskeln
Brachialis, Brachioradialis
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable curl is an isolation exercise for the arms that primarily targets the biceps brachii, with the brachialis and brachioradialis assisting. Because a cable keeps constant tension on the muscle through the whole range of motion, it's an excellent way to build the biceps with steady, controllable resistance.

Cable Curl: So führst du sie aus

  1. 1Attach a straight or EZ bar to the low pulley of a cable machine and select your weight.
  2. 2Stand facing the machine, grip the bar with an underhand (palms-up) grip about shoulder-width apart, and take a half-step back so the cable stays taut.
  3. 3Set your feet shoulder-width apart, brace your core, and pin your elbows close to your sides.
  4. 4Keeping your upper arms still, curl the bar up toward your shoulders by bending only at the elbows.
  5. 5Squeeze your biceps hard at the top, keeping your wrists straight and your elbows in place.
  6. 6Lower the bar under control back to the starting position until your arms are fully extended.
  7. 7Complete your reps, then step in to relieve the tension and set the bar down.

Technik-Tipps

  • Keep your upper arms locked against your torso so the work stays on the biceps rather than the front delts.
  • Lower the bar slowly (about two to three seconds) to use the constant cable tension on the way down.
  • Keep your wrists neutral and stacked over your forearms instead of curling them up at the top.
  • Pick a weight you can control through a full range of motion rather than one you have to swing up.

Häufige Fehler

  • Swinging the torso or using body momentum to lift the weight, which shifts load off the biceps and stresses the lower back.
  • Letting the elbows drift forward as you curl, which turns the movement into a partial front-raise and reduces biceps tension.
  • Cutting the range short and not fully extending the arms at the bottom, which trains only part of the muscle.
  • Curling the wrists inward at the top, which strains the wrist tendons and takes tension off the biceps.

Häufig gestellte Fragen

What muscles does the cable curl work?

It primarily works the biceps brachii, with the brachialis and brachioradialis of the forearm assisting through the movement.

Is the cable curl better than the dumbbell curl?

Neither is strictly better. The cable curl keeps constant tension on the biceps through the whole range, while dumbbells challenge stabilizers and let each arm work independently. Many lifters use both.

How many sets and reps should I do?

For building the biceps, 3 to 4 sets of 10 to 15 reps with controlled form is a sensible default. Choose a weight you can move without swinging.

Why use a cable instead of free weights for curls?

A cable keeps the resistance constant from the bottom to the top of each rep, including the lowering phase, so the biceps stay under load the entire time rather than only at the midpoint.

Where should I feel the cable curl?

You should feel it in the biceps on the front of your upper arm, with some involvement in the forearm. If you feel it mainly in your shoulders or lower back, you are likely swinging or letting your elbows drift forward.

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