Cable Handles Bicep Curl
A cable machine isolation exercise targeting the biceps brachii with constant tension for arm strength and hypertrophy; ideal to finish upper body workouts.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
5/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds
How to Perform
Attach D-handles to the low pulley of a cable machine. Stand facing the machine with feet shoulder-width apart, grasp handles with underhand grip, arms extended, and elbows tucked.
- Exhale and curl handles toward shoulders by flexing elbows.
- Squeeze biceps at the top.
- Inhale and slowly lower handles to start position.
- Keep upper arms stationary throughout.
- Maintain slight elbow bend at bottom for tension.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Squeeze at peak
- Control the descent
- No body swing
Breathing
Exhale during the curl and inhale as you lower the handles while bracing your core.
Tempo
3-1-2
Range of Motion
Extend arms fully at bottom with slight elbow bend; curl until forearms parallel to floor at top.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Stop if elbow or wrist pain occurs
- Warm up elbows and wrists first
Spotting
Spotting not required; use safety pins if needed for heavy sets.
Common Mistakes
- Swinging body for momentum
- Flaring elbows outward
- Dropping weight quickly
- Rounding back
When to Avoid
- Acute elbow tendonitis
- Wrist injuries
Flexibility Needed
- Full elbow flexion
- Neutral wrist mobility
Build Up First
- Basic standing posture
- Controlled arm movement
Also known as
Cable Bicep Curl, D-Handle Bicep Curl, Standing Cable Curl
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