Cable Bar Curl

Cable bar curls are a variation of barbell bicep curls. However, an important difference is how the resistance is distributed more evenly throughout the movement. This does not mean that the resistance remains constant. It varies depending on the angle at which the cable is pulled. Because of the circular movement, this angle changes during the exercise. The resistance is greatest when the cable is pulled straight upward and is therefore at a 90% angle relative to the forearms (also the point at which the biceps are strongest). This does depend on your distance from the cable rack, specifically from the pulley. Use the length of your forearm as the distance to create the highest resistance at the right moment.

Biceps Forearms Strength Training

Cable Bar Curl Execution

1
Choose the appropriate weight on the cable rack
2
Stand firmly. Place your feet shoulder-width apart, next to each other or one in front of the other (to prevent pulling yourself forward).
3
Grip the short bar with your hands shoulder-width apart, palms facing upward
4
Bring the bar forward and upward by moving (only) the forearms forward.
5
Continue until just before the point at which you lose tension in the biceps at the top of the movement.
6
Lower the weight in a controlled manner until the arms are almost fully extended.

Cable Bar Curls

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms (stabilize the wrist)
Shoulders (especially the front)
Core (stabilizing)

Cable Bar Curl Technique

The straight short bar can create an unnatural angle between the hand and forearm. This can lead to wrist pain. Depending on the type of bar, you can hold it on the outside, allowing you to grip it in a more natural way. Prevent the upper arms from moving forward with the bar. This engages the shoulders and creates momentum, which actually reduces the load on the biceps (and therefore reduces the effectiveness). When the bar is brought too far upward, the weight rests directly on the forearms. This can lead to wrist injuries. In addition, the tension is then removed from the biceps, reducing the effectiveness.