Bicep Curl (Cable)

Isolation exercise for the biceps performed using a cable machine, maintaining constant tension throughout the movement.

Instructions

1. Stand facing a cable machine with the handle set at the lowest position.
2. Grasp the handle with both hands in a supinated (palm-up) grip, standing upright.
3. Keep your elbows stationary at your sides throughout the movement.
4. Curl the handle upward toward your shoulders, flexing your biceps.
5. Squeeze your biceps maximally at the top of the movement.
6. Lower the handle back to the starting position in a controlled manner.

Tips

• Maintain strict form without allowing your elbows to move forward or backward.
• The cable provides constant tension throughout the entire range of motion.
• Use a controlled tempo on both the concentric and eccentric phases.
• Avoid using momentum or body English to lift the weight.
• Perform this exercise for higher rep ranges (10-15 reps) to fully fatigue the biceps.