The Cable Bar Curl is a beginner-friendly cable strength exercise that targets the biceps. Here's how to do it right — and what to stop doing.
Primary musclesBiceps
Secondary muscles—
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Bar Curl
Set the pulley to the lowest position and attach a straight bar, then grip it underhand at shoulder width.
Step back so the cable has tension at full arm extension and stand tall with your elbows tucked at your ribs.
Curl the bar up toward your shoulders by bending only at the elbows, keeping the upper arms locked in place.
Squeeze the biceps hard at the top with the bar a few inches from your collarbone.
Lower the bar slowly over 2 to 3 seconds, fighting the cable tension all the way back to full extension.
Reset your stance and repeat for 10 to 15 controlled reps without using your back or hips.
02 The payoff
Why it earns its spot
Builds biceps size and peak with constant cable tension.
Trains both heads of the biceps through a full range of motion.
Reinforces strict elbow mechanics for cleaner curl form.
03 Don't do this
Common mistakes
Swinging the torso back to fling the bar up, which steals load from the biceps and risks lower-back strain.
Letting the elbows drift forward at the top, turning the curl into a partial front raise.
Cutting the lockout short at the bottom, missing the long-head stretch where most growth lives.
Rushing the lowering phase, which throws away the highest-tension half of the rep where the biceps grow most.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Bar Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
