Bicep Curl (Cable)
The Cable Bicep Curl is an isolation exercise performed on a cable machine that targets the biceps brachii with constant tension throughout the entire range of motion. It effectively builds arm size and definition by providing resistance during both the lifting and lowering phases.
Since biceps are frequently trained indirectly during back workouts, the AI analyzes your recent pulling volume and recovery status to prescribe the optimal intensity and set count for this isolation movement. By tracking RPE and previous performance data, the app ensures you achieve the necessary muscular fatigue for hypertrophy without aggravating common overuse issues like bicipital tendonitis. If your daily readiness scores or sleep data suggest fatigue, the AI may automatically adjust the load to maintain safe, effective tension without compromising form.
Form Cues
- Keep your elbows pinned firmly to your sides throughout the set
- Squeeze your biceps hard at the top of the movement
- Lower the weight slowly, taking 2-3 seconds for the descent
- Maintain an upright posture with your core braced
- Fully extend your arms at the bottom without locking your elbows
- Don't let your elbows drift forward as you curl up
- Don't use momentum or swing your hips to lift the weight
- Don't lean backward to counterbalance the load
- Don't cut the range of motion short at the bottom
Common Mistakes
- Allowing elbows to flare out or move forward
- Using excessive momentum to swing the weight up
- Curling the wrists inward at the top
- Rushing the lowering phase (eccentric)
- Shrugging the shoulders during the lift
Muscles Worked
This exercise primarily targets the biceps brachii (both long and short heads), delivering constant mechanical tension that free weights often lack at the top and bottom of the movement. The brachialis and muscles of the forearm act as key secondary stabilizers, supporting the elbow flexion mechanism.
Primary
Secondary
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