StrengthIn review

Cable Biceps Curl

A bilateral elbow curl performed against resistance from a low cable.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Elbow flexion
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym
At home: No

How to do it

Set up

Set the pulley low and hold the attachment with both hands.
Stand tall with straight arms and keep the elbows beside the torso.

Do the rep

Curl the attachment upward by bending both elbows.
Lower it until the arms are straight while the upper arms stay still.

What counts as a rep

A rep counts when the forearms reach vertical or the handle reaches chest height, then the elbows return to straight.

One rep starts with both elbows straight, raises the attachment until the forearms are vertical or the handle reaches chest height, and ends with both elbows straight.

Breathing

Exhale as you curl; inhale as the arms straighten.

Cues

Keep elbows still.
Stand tall.
Lower to straight arms.

Common mistakes

Leaning backward
What you seeThe torso moves away from the cable to start the curl.
FixReduce the load and keep the trunk upright.
A still torso keeps cable resistance at the elbows.
Elbows travel forward
What you seeThe upper arms move as the attachment nears the top.
FixKeep the elbows beside the torso.
Stationary upper arms preserve the intended elbow-curl range.

Stop the set if

Stop if you feel sharp pain.
Stop if the cable attachment or your stance becomes unstable.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Biceps · moderate confidence
Brachialis · moderate confidence

Assisting

Forearms and grip · moderate confidence

Equipment

Cable

Set the pulley low and use a two-hand attachment.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Technique, cues, rep standards, breathing, stop cues, and error corrections are original draft text. Independent technique sources and coach review remain required.
Anatomy, classification, and equipment use unapproved blueprint planning hints. The assigned review tier must confirm them.
Allowed metrics, side counting, and environment values are draft interpretations of the planning metadata.
This pass treats load-and-reps as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.
Pass 2 defines a visible movement endpoint where the earlier draft relied on a vague range or control phrase; the endpoint requires coach review.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-1 blueprint and exercise brief.

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