Dual Cable Biceps Curl

Dual Cable Biceps Curl

Type: Isolation Muscle: Biceps Equipment: Cable

A biceps curl using a dual cable machine to target each arm independently.

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+Keeps tension through the movement
+Helps balance left and right arms
–Can be awkward to coordinate
–Easy to involve shoulders or momentum

This exercise targets:

–

Biceps

–

Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Set both pulleys to the lowest setting and attach single handles
Stand centered between stacks, feet shoulder-width, slight stagger if needed
Grab handles with palms up, arms down and slightly in front, shoulders down and back
Keep elbows pinned to your sides; don’t let them drift forward
Curl both handles up in an arc toward your shoulders; squeeze the biceps at the top
Lower slowly until elbows are straight but not locked, keeping tension
Breathe out as you curl up; breathe in as you lower
Avoid swinging, shrugging, or bending wrists; use a controlled tempo