Biceps curl · Gym
Cable Biceps Curl
The Cable Biceps Curl is a biceps exercise for the biceps and grip, done in the gym.
- Biceps
- Grip
How to do it
- Elbows pinned at your sides
- Curl to the chest, squeeze 1 s
- Lower slowly, keep tension
Coach’s tip
Straight bar or EZ bar on the low pulley.
Sets and reps
How the 8 BindTrue programs that use it dose the Cable Biceps Curl:
- Sets
- 3
- Reps
- 10–15
- Rest
- 60 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Cover Model Shoulders & arms: 3 × 10–12 · 5 days a week
- Sleeveless Season Full C: 3 × 10–15 · 3 days a week
- Chest Like Armor Upper B: 3 × 10–15 · 4 days a week
- Sleeve Stretcher Lower B + Arms: 3 × 12–15 · 4 days a week
- Six-Pack Reveal Upper B: 3 × 10–15 · 4 days a week
- Five-Day Mass Builder Pull: 3 × 10–15 · 5 days a week
- Golden-Era Split Shoulders & arms: 3 × 10–12 · 6 days a week
- Push Pull Legs Pull B: 3 × 10–12 · 6 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.