Cable Close Grip Curl

Target your biceps with the Cable Close Grip Curl. This isolation exercise provides constant tension for optimal muscle growth and definition in your

IntermediateUpper Arms Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Close Grip Curl

Isolation

Cable Seated Curl

Upper Arms · Cable

Intermediate

Isolation

Cable Reverse Grip Biceps Curl (SZ-bar)

Upper Arms · Cable

Intermediate

Isolation

Cable Incline Close grip Curl

Upper Arms · Cable

Intermediate

Isolation

Cable Drag Curl

Upper Arms · Cable

Intermediate

Description

A curl exercise performed with a cable machine, working primarily the biceps with a close grip.

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How to do Cable Close Grip Curl

01
Setup
Stand facing a low cable pulley, attaching a straight bar or an EZ curl bar. Ensure the cable is set to its lowest position.
02
Setup
Grip the bar with an underhand (supinated) close grip, hands about 6-8 inches apart, palms facing up. Step back slightly to create initial tension, keeping your elbows close to your sides and core engaged.
03
Exhale and curl the bar upwards towards your chest, contracting your biceps fully. Keep your elbows stationary and only allow your forearms to move.
04
Inhale and slowly lower the bar back to the starting position, extending your arms fully but avoiding locking out your elbows. Maintain tension on the cable throughout the entire range of motion.

Tips

Focus on squeezing your biceps intensely at the top of the movement to maximize peak contraction and muscle activation.
Maintain constant tension on the biceps by not fully extending your arms at the bottom, stopping just short of lockout to keep the muscles engaged.
Control both the concentric (lifting) and eccentric (lowering) phases of the movement to enhance muscle growth and prevent injury.
Keep your elbows tucked into your sides throughout the exercise to isolate the biceps and prevent unwanted shoulder involvement.

Common mistakes

Using momentum or swinging your torso to lift the weight is a common error; instead, reduce the weight and perform the curl with strict bicep contraction.
Flaring your elbows away from your body reduces bicep isolation; keep your elbows pinned to your sides to ensure the biceps are doing the primary work.
Not achieving a full range of motion by stopping short at the bottom limits muscle stretch; ensure you extend your arms completely without locking the elbow joint.

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Questions

Is Cable Close Grip Curl good for beginners?

Cable Close Grip Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Close Grip Curl?

You need Cable to perform Cable Close Grip Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Close Grip Curl?

Focus on squeezing your biceps intensely at the top of the movement to maximize peak contraction and muscle activation. Maintain constant tension on the biceps by not fully extending your arms at the bottom, stopping just short of lockout to keep the muscles engaged. Control both the concentric (lifting) and eccentric (lowering) phases of the movement to enhance muscle growth and prevent injury. Keep your elbows tucked into your sides throughout the exercise to isolate the biceps and prevent unwanted shoulder involvement.

What are common mistakes when doing Cable Close Grip Curl?

Using momentum or swinging your torso to lift the weight is a common error; instead, reduce the weight and perform the curl with strict bicep contraction. Flaring your elbows away from your body reduces bicep isolation; keep your elbows pinned to your sides to ensure the biceps are doing the primary work. Not achieving a full range of motion by stopping short at the bottom limits muscle stretch; ensure you extend your arms completely without locking the elbow joint.