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(Biceps) How to do Biceps Cable Curl

A popular biceps training for beginners thanks to the simplicity of the exercise, and the fact that the cable itself assists the user in lifting the weight.


Cable Machine


Cable Curl

Body Area



1. Lying Cable Rope Curls – Lay down on a bench while pulling to the back. Ensure your hand’s grip to the end of the rope. Concentrate your pulling force on your biceps.

2. Standing Cable Rope Hammer Curl – While standing, pull up the rope towards your chest. Make sure your arm maintains the same position while just moving your hands to pull the cable.

3. Standing Cable Curl – Same as standing cable rope hammer curl, pull the rope towards your chest.

4. Reverse Cable Curl – Standing by your back, pull the rope towards your chest.

5. Overhead Cable Curl – Hold the rope with one hand, and pull it towards you

6. Standing One-Arm Cable Curl – Hold the rope with one and pull towards away from you. You may also pull to the direction of your chest.

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