Cable Neutral-Grip Bicep Curl
Strengthen your biceps with Cable Neutral-Grip Bicep Curls! Isolate and build muscle with controlled, consistent tension.
The Cable Neutral-Grip Bicep Curl mainly works the biceps, with help from the chest and forearms. You'll need: cable machine.
Required Equipment
Cable Neutral-Grip Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Upper Chest (pectoralis major, clavicular head); Forearm Flexor (brachioradialis)
Cable Neutral-Grip Bicep Curl Variations and Alternatives
How to do the Cable Neutral-Grip Bicep Curl
Setup:
Adjust the cable machine to the lowest setting.
Attach a D-handle to each side of the cable.
Positioning:
Stand facing the cable machine with your feet shoulder-width apart.
Grasp one handle with your right hand using a neutral grip (palms facing each other).
Step back slightly to create tension in the cable. Your arm should be fully extended at your side.
Movement:
Keeping your elbow close to your body, curl the handle upward towards your shoulder.
Squeeze your bicep at the top of the movement, and hold for a moment.
Slowly lower the handle back to the starting position, fully extending your arm while maintaining tension in the cable.
Repetitions:
Perform 8-12 repetitions on the right arm, then switch to the left arm.
Complete 2-3 sets per arm based on your fitness level.
Tips:
Keep your core engaged and avoid swinging your body.
Maintain a controlled movement throughout the exercise to maximize effectiveness.
Adjust the weight on the cable machine to suit your strength level. Start light if you're a beginner.
Cable Neutral-Grip Bicep Curl FAQs
What muscles does the Cable Neutral-Grip Bicep Curl work?
The Cable Neutral-Grip Bicep Curl mainly works the biceps, with help from the chest and forearms. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Cable Neutral-Grip Bicep Curl?
Cable machine.
What workout day should the Cable Neutral-Grip Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Neutral-Grip Bicep Curl variations and alternatives?
Similar exercises include the Cable Across-Body Hammer Curl, Cable Forearm Pronation, Cable Incline Inner Bicep Curl and Cable Single-Arm Reverse Curl.
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