Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at arm's length from the machine with the cable attachment at approximately waist height.

2

Grasp the cable handle with both hands using an underhand (supinated) grip, with palms facing forward and arms fully extended. Keep your elbows close to your torso throughout the movement.

3

Slowly lower the handle in a controlled manner by extending your arms, allowing the cable resistance to lengthen the biceps. Maintain tension on the cable and avoid locking out your elbows completely at full extension.

4

Powerfully curl the handle upward by flexing your biceps, bringing your hands toward your shoulders. Squeeze the biceps at the top of the movement, then return to the starting position with control.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Latissimus Dorsi, Pectoralis Major

EQUIPMENTCable

DIFFICULTYBeginner

Overview

The Cable Close Grip Curl is an incredibly effective Strength movement designed to fully engage the Biceps Brachii. By utilizing Cable, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Upper Arms development.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Improves overall Upper Arms stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Biceps Brachii.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.

Pro Tips

Control the eccentric (lowering) phase of the Cable Close Grip Curl for 3-4 seconds to drastically increase time under tension.

Exercise Variations

Dumbbell Cable Close Grip Curl
Cable Cable Close Grip Curl
Banded Cable Close Grip Curl

Beginner Tips

If you are new to the Cable Close Grip Curl, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Close Grip Curl