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.
Iridium monitors your 7-day workout history to ensure your biceps aren't already over-fatigued from heavy compound pulling before scheduling this isolation movement. Since cable stack increments can be large, the system relies on your RPE trends to confirm progressive overload is occurring even when the weight remains static. This allows for precise volume tracking on the biceps short and long heads without accumulating unnecessary systemic fatigue.
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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