Exercise · Form & cues
Cable Curl (Bar or Rope) — form guide
Biceps · Brachialis (rope variation). Equipment: Cable Machine. Difficulty: Beginner.
TEMPO
1-1-2-1
Cable keeps tension constant — there's no rest at the top or bottom like with free weights.
Cues
- Elbows pinned, slight forward of hips
- Squeeze hard at the top
- Slow on the way down — fight the cable
Common mistakes
- Letting elbows drift forward as you curl
Injury notes
Easier on joints than barbell — great for high reps.
Progression
Add 2.5kg/stack when 12 strict reps land easy.