Cable Curl (Straight Bar)
The cable curl with a straight bar is a cable machine exercise targeting the biceps. The constant cable tension throughout the range of motion makes it effective for building bicep strength and muscle definition.
How to do it
- Attach a straight bar to the low pulley of a cable machine and stand facing the machine.
- Grasp the bar with an underhand grip, hands shoulder-width apart, and keep your elbows at your sides.
- Curl the bar upward by contracting your biceps until your forearms are parallel to the floor.
- Pause at the top and squeeze your biceps, then slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows pinned firmly to your sides throughout the movement.
- Maintain an upright posture with a soft bend in your knees.
- Squeeze your biceps hard at the very top of the curl.
- Lower the weight slowly under control rather than letting it drop.
Breathing: Exhale as you curl the bar upward toward your chest, and inhale as you slowly lower it back down.
Common mistakes
- Swinging your torso to help lift the weight, which shifts work away from the biceps.
- Allowing your elbows to drift forward, which reduces tension on the target muscle.
- Using too much weight right away, leading to sloppy form and partial range of motion.
Muscles worked
Primary: biceps. Secondary: lower arms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel wrist or elbow discomfort, ease off the weight or switch to a rope attachment for a more neutral grip.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a cable machine instead of free weights for curls?
Cables provide constant tension throughout the entire lift, meaning your biceps work just as hard at the top as they do at the bottom.
How heavy should the cable weight be?
Choose a weight that allows you to complete your target reps with strict form and no swinging of your torso.
What if I feel this in my forearms or wrists?
Make sure your grip isn't too tight and that your wrists stay neutral rather than curling inward.