Bicep Curl (Cable)
Trains the biceps. You need a machine. One of our free programs uses it, across 4 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Bicep Curl (Cable)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–12the shape they run most (4 sessions)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Wolverine | Day 4 — Shoulders/Chest (Volume), Day 4 — Shoulders/Chest (Build) +2 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Bicep Curl (Cable) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Bicep Curl (Cable) trains
Technique
How to do the Bicep Curl (Cable)
- Stand with your feet shoulder-width apart, facing a low cable crossover machine. Hold the handle attached to the low pulley with an underhand grip (palms facing up), hands at shoulder-width apart, arms fully extended and elbows close to your body.
- Curl the handle upwards towards your shoulders by bending your elbows, keeping your upper arms stationary.
- Slowly lower the handle back to the starting position, fully extending your arms.
- Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Maintain an upright posture and avoid leaning back during the curl.
- Focus on squeezing your biceps at the top of the movement to enhance muscle activation.
- Perform the exercise slowly and with control to maximize muscle activation and reduce the risk of injury.
Substitutes
Swap Bicep Curl (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bicep Curl (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.