Cable Bar Curl

What you'll gain

• Builds biceps size and peak with constant cable tension.

• Trains both heads of the biceps through a full range of motion.

• Reinforces strict elbow mechanics for cleaner curl form.

Step-by-Step Instructions

1. 1

   Set the pulley to the lowest position and attach a straight bar, then grip it underhand at shoulder width.

2. 2

   Step back so the cable has tension at full arm extension and stand tall with your elbows tucked at your ribs.

3. 3

   Curl the bar up toward your shoulders by bending only at the elbows, keeping the upper arms locked in place.

4. 4

   Squeeze the biceps hard at the top with the bar a few inches from your collarbone.

5. 5

   Lower the bar slowly over 2 to 3 seconds, fighting the cable tension all the way back to full extension.

6. 6

   Reset your stance and repeat for 10 to 15 controlled reps without using your back or hips.

Common Mistakes

• Swinging the torso back to fling the bar up, which steals load from the biceps and risks lower-back strain.

• Letting the elbows drift forward at the top, turning the curl into a partial front raise.

• Cutting the lockout short at the bottom, missing the long-head stretch where most growth lives.

• Rushing the lowering phase, which throws away the highest-tension half of the rep where the biceps grow most.

About This Exercise

The cable bar curl is a standing biceps exercise performed from a low cable pulley with a straight bar attachment. Unlike a barbell curl, the cable keeps tension on the biceps through the entire range of motion — there's no rest at the bottom and no slack at the top. It hits the long and short heads of the biceps evenly and is a staple of any arm-focused training block. For app and content use, this clip slots cleanly into pull-day finishers, dedicated arm days, and hypertrophy-focused programs. It's also a clean teaching reference for beginners learning the curl pattern, since the cable enforces a clean elbow path and discourages body english. Pair it with pushdown clips for a full arm-day pairing in your library.

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