Cable Curl

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

4K
MET 3.5 Biceps Cable

Cable Curl is a Cable exercise that primarily targets the Biceps. 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

How to perform this exercise correctly

1 - Stand in the center of the cable station, pulleys set to the high position.

2 - Grab the handles keeping your arms straight.

Nice, you're in the starting position

3 - Now, keeping this position, curl only your forearms up until your biceps are fully contracted.

4 - While controlling the movement, return to the starting position.

Feel free to rewatch the video to fully understand the movement.

You're a coach? Cable Curl is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleBiceps
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

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

Quick Facts: Cable Curl

Type
Cable exercise
Primary muscle
Biceps
Secondary muscles
None
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
MET 3.5

Alternating Dumbbell Curl

  • No equipment
Barbell Curl – Straight Bar
MET 4

Barbell Curl – Straight Bar

  • Short bar
Cable Biceps Curl – Low Pulley
MET 3.5

Cable Biceps Curl – Low Pulley

  • Cable
Cable Curl – Rope
MET 3.5

Cable Curl – Rope

  • Cable
  • rope

FAQ: Cable Curl

What muscles does Cable Curl work?

Cable Curl primarily targets the Biceps.

How do you do Cable Curl correctly?

How to perform this exercise correctly 1 - Stand in the center of the cable station, pulleys set to the high position. 2 - Grab the handles keeping yo

Is Cable Curl good for beginners?

Cable Curl 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?

Cable Curl requires: Cable.

What are the benefits of Cable Curl?

Cable Curl strengthens the Biceps, 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?

Similar exercises to Cable Curl 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 better than Alternating Dumbbell Curl?

Both Cable Curl and Alternating Dumbbell Curl target the Biceps. Cable Curl 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

Add Cable Curl to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free