Cable Bar Curl
A two-handed cable curl using a straight bar attachment that hammers the biceps with constant tension from bottom to top.
Video
Body map
Primary
Biceps
Secondary
none
Step by step
- Set the pulley to the lowest position and attach a straight bar, then grip it underhand at shoulder width.
- Step back so the cable has tension at full arm extension and stand tall with your elbows tucked at your ribs.
- Curl the bar up toward your shoulders by bending only at the elbows, keeping the upper arms locked in place.
- Squeeze the biceps hard at the top with the bar a few inches from your collarbone.
- Lower the bar slowly over 2 to 3 seconds, fighting the cable tension all the way back to full extension.
- Reset your stance and repeat for 10 to 15 controlled reps without using your back or hips.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.