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ArmsCableIsolation — elbow flexion

Cable Curl

Reviewed by Bryan Cortez, MS

No dead spot, easy to micro-load — the cleanest bicep finisher.

Rep Sweet Spot
10-20
Sets
2-3
sets
RIR
0-1

How to do it

Setup

  • Low cable with a bar or rope, elbows at the sides, slight backward lean for tension.

Execution

  • Curl flexing the elbow only, squeeze hard at the top, control the constant tension down; keep the elbows fixed.

Common Errors

  • Letting the elbows travel forward
  • Swinging from the shoulders
  • Half reps
  • Leaning back to heave it

No-Fly Zone

under 6 reps (heavy makes you swing from the shoulders)

Programming

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If it hurts

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The Evidence

Builds the biceps with constant tension. Does NOT overload like a barbell curl.

SFR — 4

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.