Bicep Curls (Cable - Bar)
Branch Fitness
Category: Arms

Cable Bicep Curls isolate your biceps, allowing you to build your arm strength and size.


Cable bicep curls effectively isolate your biceps, and the cable motion maintains resistance as you raise the bar towards you and control the bar on descent.

Step 1

Attach a flat or EZ-Bar to the bottom of a high pulley.

Step 2

Stand in an upright position with your back straight and feet shoulder width apart.  Keep a slight bend in your knees, and optionally put one foot slightly ahead of the other.

Step 3

Grip the bar in an underhand fashion with your palms facing up and towards you.

Step 4

Pull the bar up towards your shoulders.  Activate the tension in your biceps, exhale, and keep your elbows in place as you raise the bar.  Keep your back straight and chest upright throughout the lift.

Step 5

Inhale as you slowly lower the bar back to its starting point.

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