Biceps exercise · cable
Cable Close Grip Curl
The cable close grip curl is a cable exercise that targets the biceps, with the forearms assisting.
How to do the cable close grip curl
- Attach a straight bar to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Exhale and curl the bar up towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every cable exercise.
