Cable Bar Curl
Two-handed cable curl with a straight bar that keeps the biceps under constant tension from bottom to top.
How to do it
- Set the pulley to the low position, attach a straight bar and take a shoulder-width underhand grip.
- Step back so the cable is taut with your arms fully extended, and stand tall with your elbows pinned to your ribs.
- Curl the bar up toward your shoulders, bending only at the elbows and keeping your upper arms locked in place.
- Squeeze the biceps hard at the top when the bar is a few inches from your collarbone.
- Slowly lower the bar over 2–3 seconds, resisting the cable all the way down to full extension.
- Reset your stance and repeat for 10–15 controlled reps without using your back or hips.
Key technique cue
Shoulders fixed, bend only at the elbows — no leaning back.
Common mistakes
- ✕ Swinging the torso back to throw the bar up, which steals load from the biceps and risks lower-back injury.
- ✕ Letting the elbows drift forward at the top, turning the curl into a partial front raise.
- ✕ Cutting the extension short at the bottom, missing the long-head stretch where most of the growth happens.
- ✕ Rushing the lowering phase, which throws away the half of the rep with the most tension, where the biceps grow the most.
Benefits
- ✓ Builds biceps size and peak under constant cable tension.
- ✓ Works both biceps heads through a full range of motion.
- ✓ Reinforces strict elbow mechanics for cleaner curl technique.
Progression: from easier to harder
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Step 1 You are here - Step 2
About the exercise
The cable bar curl is a standing biceps exercise done from a low pulley with a straight bar. Unlike a barbell curl, the cable keeps tension on the biceps through the entire range of motion — no rest at the bottom and no slack at the top. It works the long and short heads of the biceps evenly and is a staple in any arm training block. It fits cleanly into pull-day finishers, dedicated arm days and hypertrophy programs. It also suits beginners learning the curl pattern, since the cable sets a clean elbow path and discourages body English. Pair it with cable extensions for a complete arm day.
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