Double Bicep Curl (Cable)
The Double Bicep Curl is a cable-based isolation exercise that targets both biceps simultaneously using constant tension. This movement builds arm strength and definition by maintaining resistance through the entire range of motion.
Since cable exercises provide continuous mechanical tension unlike free weights, analyzing your RPE and rep duration is crucial for ensuring you reach true muscular failure rather than just stopping when the movement feels uncomfortable. The app monitors your daily recovery data, such as HRV and sleep quality, to regulate volume, helping you maximize hypertrophy while minimizing the risk of bicep tendonitis often associated with high-frequency curling.
Form Cues
- Stand tall with your core braced and feet shoulder-width apart
- Pin your elbows firmly against your ribcage throughout the set
- Squeeze your biceps hard at the top of the contraction
- Lower the weight slowly under control for a full stretch
- Keep your wrists neutral and aligned with your forearms
- Don't swing your torso backward to generate momentum
- Don't let your elbows drift forward or flare out
- Don't cut the movement short; ensure full extension at the bottom
- Don't shrug your shoulders up towards your ears
Common Mistakes
- Using excessive momentum to lift the weight
- Elbows drifting forward during the curl
- Curling the wrists inward at the top
- Shortening the range of motion at the bottom
Muscles Worked
This exercise primarily targets the biceps brachii (both the long and short heads) to build peak and thickness. The cable's constant tension also heavily recruits the brachialis and the stabilizing muscles of the forearms throughout the entire lifting and lowering phase.
Primary
Secondary
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