Biceps · Beginner

Cable Curl

Biceps · also Forearms

Equipment: Cable Station, Straight Bar Attachment

How to do it

• Face a low pulley, grip the bar underhand at hip height
• Brace your core, shoulders back and down
• Pin your elbows to your sides
• Curl the bar toward your shoulders without moving your torso
• Lower slowly until your arms are almost straight

Common mistake

✕ SWINGING THE TORSO → ✓ TORSO STILL, ELBOWS PINNED

Starting point: 3 sets × 8–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org.