Cable curl

Low cable, bar or rope

Also called cable biceps curl

Stand facing a low cable with a bar or rope. Curl the handle up by bending the elbows while the upper arms stay still.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
- 4/5 Lower A; even tension through the range but arms at sides give little pre-stretch. Jeff Nippard, The Best And Worst Biceps Exercises @ 10:09videoExpert opinion2024checked by AI
Elbow stress lower is better2.0
Light; the elbow tolerates it easily. 1 source.
- 2/5 Single-arm cable curls free the hand and elbow path, listed as a joint-friendly biceps pick. Jeremy Ethier, Workouts That WRECK Your Joints (I Wish I Knew This Sooner) @ 8:39videoExpert opinion2025checked by AI