Cable Curls

How to do the Cable Curls

Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up until your hands are in front of your shoulders. Reverse the movement to lower the bar. Be sure to keep your elbows in.
Spotter Information:
A spotter can stand to the side of the individual and spot at the hands or on the cable.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Biceps Brachii
  • Forearm
  • Arms
  • Isolation
  • Cable
  • Straight Bar

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
57.7 lbs10.8 78.6 lbs

What is a good starting weight?

Based on an average weight lifted of 57.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 28 lbs and aim for 12-15 reps.


Workouts Plans with Cable Curls

Purpose Type Level
Muscular Definition Beginner
Muscular Definition Beginner
Muscular Definition Advanced
Muscular Definition Intermediate
Sport Specific Advanced
Muscular Definition Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.