Cable Curl – Straight Bar

Learn how to do Cable Curl – Straight Bar with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Biceps Forearms Cable

Cable Curl – Straight Bar is a Cable exercise that primarily targets the Biceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Cable Curl – Straight Bar

A standing biceps curl performed with a cable machine using a straight bar, palms up (supinated grip).


Instructions:


  • Stand facing the cable machine with feet shoulder-width apart.

  • Attach a straight bar to the low pulley.

  • Grab the bar with an underhand grip, hands shoulder-width apart.

  • Keep your elbows tucked to your sides.

  • Curl the bar upward toward your chest by contracting your biceps.

  • Lower the bar slowly back to the starting position.


Common mistakes:


  • Swinging the body to lift the weight.

  • Moving elbows forward during the curl.

  • Not controlling the eccentric phase.

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Muscles & equipment

Primary muscleBicepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Cable Curl – Straight Bar

Type
Cable exercise
Primary muscle
Biceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Biceps Exercises

Alternating Dumbbell Curl
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Alternating Dumbbell Curl

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Barbell Curl – Straight Bar
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Barbell Curl – Straight Bar

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Cable Biceps Curl – Low Pulley
MET 3.5

Cable Biceps Curl – Low Pulley

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Cable Curl
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Cable Curl

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FAQ: Cable Curl – Straight Bar

What muscles does Cable Curl – Straight Bar work?

Cable Curl – Straight Bar primarily targets the Biceps, with secondary engagement of the Forearms.

How do you do Cable Curl – Straight Bar correctly?

A standing biceps curl performed with a cable machine using a straight bar, palms up (supinated grip). Instructions: Stand facing the cable machine...

Is Cable Curl – Straight Bar good for beginners?

Cable Curl – Straight Bar has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Cable Curl – Straight Bar?

Cable Curl – Straight Bar requires: Cable.

What are the benefits of Cable Curl – Straight Bar?

Cable Curl – Straight Bar strengthens the Biceps, engages the Forearms, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Cable Curl – Straight Bar?

Similar exercises to Cable Curl – Straight Bar include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, Concentration Curl – Dumbbell, Dumbbell Biceps Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Cable Curl – Straight Bar better than Alternating Dumbbell Curl?

Both Cable Curl – Straight Bar and Alternating Dumbbell Curl target the Biceps. Cable Curl – Straight Bar uses Cable, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Dumbbell Curl
MET 3.5

Alternating Dumbbell Curl

  • No equipment
Barbell Curl – Straight Bar
MET 4

Barbell Curl – Straight Bar

  • Short bar
Concentration Curl – Dumbbell
MET 3.5

Concentration Curl – Dumbbell

  • Dumbbells
Dumbbell Biceps Curl
MET 3.5

Dumbbell Biceps Curl

  • Dumbbells
Dumbbell Hammer Curl
MET 3.5

Dumbbell Hammer Curl

  • Dumbbells

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