Straight Bar Cable Curl

Equipment

Gym Equipment Needed

Muscle Group

Bicep

Setup

Attach a straight bar to a cable set at the lowest position. Choose a weight you can curl without swinging your body. Step back slightly so there’s tension on the cable at the start and you have room for the bar to travel.

Starting Position

Stand tall with feet hip-width apart and knees softly bent. Grip the bar with an underhand grip about shoulder-width. Start with arms extended and the bar in front of your thighs. Brace your core, keep chest up, shoulders down and back, and elbows pinned close to your sides. Keep wrists neutral and stacked.

Execution

Inhale and brace. Curl the bar upward by bending at the elbows, keeping your upper arms mostly still. Lift until you reach a strong biceps contraction near the top. Exhale as you lift or at the top, then pause briefly and squeeze. Lower the bar slowly back to full extension under control, maintaining tension (don’t let the stack slam). Repeat for the desired reps with smooth tempo.

Tips on doing this exercise

Keep elbows pinned—think “upper arms glued to my sides.”

Use a 1-second squeeze at the top and a slow lower (2–3 seconds).

Maintain constant cable tension—avoid resting at the bottom.

If you start swinging, lower the weight and keep reps clean.

Progress by adding reps first, then small weight increases while maintaining strict form.

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Common Mistakes

Swinging the torso or using hips to start the curl

Letting elbows drift forward, reducing biceps tension

Bending wrists back or letting the bar roll into the fingers

Rushing the lowering phase and losing control

Using too much weight and shortening range or cheating reps

Shrugging shoulders up as fatigue increases

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 8–12 reps (controlled, full range)

Accessory/pump: 2–4 sets of 12–15 reps (lighter, constant tension)

Strength emphasis: 3–5 sets of 6–10 reps (moderate-heavy, strict)
Rest 60–90 seconds between sets.

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