Cable Curl
Arms · Cable · Beginner
How to do it
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable attachment with an underhand grip, palms facing up.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the cable attachment back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Biceps
Secondary: Forearms
Is your Cable Curl good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 18 kg |
| Novice | 24.5 kg |
| Intermediate | 31 kg |
| Advanced | 40 kg |
| Expert | 49 kg |
| Veteran | 59.5 kg |
| Elite | 70 kg |
| Master | 82 kg |
| Apex | 94 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Curl.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Curl rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your biceps.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Curl FAQ
What muscles does the Cable Curl work?
The primary target is biceps. It also involves forearms while you keep the movement controlled.
How many sets and reps should I do for the Cable Curl?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Curl strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
