Exercise · vertical pull
Cable curl
Cable curl is a beginner-friendly vertical pull movement that trains biceps, done with a cable stack. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 10–15 reps, tempo 1-1-2.
The most common mistake is elbows drifting forward. If a cable stack or the movement itself doesn't suit you, Dumbbell biceps curl or Barbell / EZ-bar curl or Band curl cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Low pulley, elbows at the sides | नीचे की पुली, कोहनी शरीर के पास रखो |
| 2 | Curl up with constant tension | लगातार टेंशन से कर्ल |
| 3 | Lower fully and slowly | पूरा और धीरे नीचे |
Equipment & who it fits
Needs a cable stack, rated beginner. Search "cable bicep curl" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Cable curl work?
- Cable curl primarily trains biceps, using a vertical pull pattern with a cable stack.
- What's the most common mistake with Cable curl?
- Elbows drifting forward
- What can I do instead of Cable curl?
- The closest substitutes in this database are dumbbell curl, barbell curl, band curl, which train the same pattern with different equipment.