Exercise guide · Beginner · Compound
Cable Close Grip Curl: How to Do It & Muscles Worked
The cable close grip curl is an isolation exercise targeting the biceps using a cable machine. It involves curling a straight bar attached to a low pulley with a close grip, emphasizing the biceps and forearms.
How to do the cable close grip curl
- Step 1: Attach a straight bar to a low pulley cable machine.
- Step 2: Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
- Step 3: Grasp the bar with an underhand grip, hands shoulder-width apart.
- Step 4: Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Step 5: Exhale and curl the bar up towards your shoulders, contracting your biceps.
- Step 6: Pause for a moment at the top of the movement, squeezing your biceps.
- Step 7: Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Step 8: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Cable Close Grip Curl alternatives
More exercises that train the biceps as their main target:
-
Band Alternating Biceps Curl
Biceps · Band · Beginner compound -
Band Concentration Curl
Biceps · Band · Beginner compound -
Band One Arm Overhead Biceps Curl
Biceps · Band · Beginner compound -
Barbell Alternate Biceps Curl
Biceps · Barbell · Beginner compound -
Barbell Biceps Curl (With Arm Blaster)
Biceps · Barbell · Beginner compound -
Barbell Curl
Biceps · Barbell · Beginner compound -
Barbell Preacher Curl
Biceps · Barbell · Beginner compound -
Barbell Reverse Curl
Biceps · Barbell · Beginner compound
More biceps exercises
-
Dumbbell Biceps Curl
Biceps · Dumbbell · Beginner compound -
Athletic Cable Overhead Curl on Exercise Ball
Biceps · Cable · Intermediate compound -
Barbell Drag Curl
Biceps · Barbell · Intermediate compound -
Barbell Lying Preacher Curl
Biceps · Barbell · Intermediate compound -
Barbell Prone Incline Curl
Biceps · Barbell · Intermediate compound -
Barbell Reverse Preacher Curl
Biceps · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.