- Attach a straight bar to a low cable pulley.
- Stand facing the cable machine.
- Grip the bar with an underhand grip.
- Keep your feet hip-width apart.
- Brace your core and keep your chest lifted.
- Keep your elbows close to your sides.
- Curl the bar upward toward your chest.
- Squeeze your biceps at the top.
- Lower the bar under control until your arms are fully extended.
- Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The cable straight bar biceps curl is a great exercise for building arm strength and bicep size.
I like this movement because the cable keeps tension on the biceps throughout the full range of motion.
The straight bar also helps both arms work together, making it useful for controlled, strict curls.
Add this exercise to your training if you want stronger biceps, better arm definition, and improved pulling strength.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds bicep size and strength
- Improves arm definition
- Strengthens the forearms
- Provides constant cable tension
- Improves curling control
- Supports stronger pulling movements
- Suitable for beginners and advanced lifters
Why Train the Biceps?
The biceps help you bend your elbows, grip, pull, lift, and control loads during upper-body training.
Strong biceps can help:
- Improve pulling strength
- Support rows and pull-ups
- Build stronger arms
- Improve grip and forearm control
- Create better arm shape
- Support daily lifting tasks
- Balance triceps development
If your goal is stronger arms or better pulling performance, bicep training should be part of your programme.
What Type of Workout Does This Exercise Fit Into?
The Cable Straight Bar Biceps Curl works well in:
- Arm workouts
- Pull workouts
- Back and biceps workouts
- Upper-body workouts
- Bodybuilding programmes
- Hypertrophy programmes
- Strength training programmes
It is usually performed after bigger pulling exercises such as rows, pulldowns, or pull-ups.
Sample Biceps Workout Programme
Beginner Biceps Workout
- Cable Straight Bar Biceps Curl – 3 sets × 10-12 reps
- Dumbbell Hammer Curl – 3 sets × 10-12 reps
- Cable Rope Biceps Curl – 3 sets × 12-15 reps
Intermediate Biceps Workout
- Barbell Curl – 4 sets × 8-10 reps
- Cable Straight Bar Biceps Curl – 3 sets × 10-12 reps
- Incline Dumbbell Curl – 3 sets × 10-12 reps
- Cable Rope Biceps Curl – 3 sets × 12-15 reps
12REPS Coach Recommendation
For most people, I would place the Cable Straight Bar Biceps Curl after your main back exercises.
A simple pull day could look like:
- Cable Machine Lat Pulldown
- Cable V-Bar Row
- Cable Single-Arm Row
- Cable Straight Bar Biceps Curl
- Cable Rope Biceps Curl
This helps you build your back first, then finish with direct bicep work.
Frequently Asked Questions
Is the cable straight bar biceps curl good for beginners?
Yes. It is simple to learn and provides controlled resistance.What muscles does the cable straight bar biceps curl work?
It mainly works the biceps brachii, brachialis, brachioradialis, and forearms.Is a cable curl better than a dumbbell curl?
Both are useful. Cables keep constant tension on the biceps, while dumbbells allow more natural arm movement.Should I swing during cable curls?
No. Keep your body still and control every rep.How many reps should I perform?
Aim for 10 to 15 controlled reps.
