Cable Neutral Grip Biceps Curl

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a rope or a neutral-grip bar.
2. Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
3. Grasp the attachment with a neutral grip (palms facing each other) and stand tall with your shoulders pulled back.
4. Step back slightly to ensure there is tension on the cable even at the bottom of the movement.

How to do it

1. Exhale and curl the weight toward your shoulders by flexing at the elbows, keeping your upper arms pinned firmly to your ribcage.
2. Squeeze your biceps and forearms hard at the top of the movement for a one-second peak contraction.
3. Inhale and slowly lower the weight back to the starting position, resisting the pull of the cable.
4. Maintain a controlled tempo, ideally taking 2 seconds to lift and 3 seconds to lower the weight.

Form checklist

• Keep elbows locked at your sides; do not let them drift forward or flare out.
• Maintain a neutral spine and avoid using momentum or leaning back to swing the weight up.
• Ensure your wrists remain straight and rigid, avoiding any curling of the wrists toward the forearms.
• Keep your chest up and shoulder blades retracted throughout the entire set.

Pro tips

• If using a rope attachment, pull the ends slightly apart at the top of the movement to intensify the contraction.
• Focus on the eccentric phase; the cable's constant tension makes the lowering portion highly effective for muscle growth.
• Keep a slight forward lean from the hips to allow for a greater range of motion without the cable hitting your legs.

Make it harder

• Add a 3-second isometric hold at the midpoint (90-degree elbow flexion) of every rep.
• Perform '1.5 reps' by completing a full range of motion followed immediately by a half-rep from the bottom to the midpoint.

Frequently asked

What muscles does the cable neutral grip biceps curl work?

The cable neutral grip biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable neutral grip biceps curl?

The cable neutral grip biceps curl uses cable.

Is the cable neutral grip biceps curl good for beginners?

Yes. The cable neutral grip biceps curl is a beginner-friendly movement and a strong foundation to build on.

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