Cable Close Grip Curl – Video Exercise Guide & Tips

Cable Close Grip Curl - Video Exercise Guide & Tips

Looking to target your biceps and build upper body strength?

Watch This Exercise Video

Then you need to try the cable close grip curl!

This exercise guide and video will show you proper form, variations, and common mistakes to avoid.

With these tips, you'll increase intensity and see progress in no time.

So grab that cable machine and get ready to pump up those guns!

Key Takeaways

  • Proper form and technique are essential for cable close grip curls, including maintaining a firm grip and keeping elbows close to the sides.
  • Cable close grip curls target the biceps muscles and provide constant tension throughout the entire range of motion.
  • Variations and modifications, such as using a barbell or dumbbells, can be incorporated to add variety and prevent plateaus.
  • To increase intensity and progression, drop sets, supersets, and gradually increasing weight can be utilized while prioritizing proper form.

Proper Form and Technique

To perform the cable close grip curl exercise with proper form and technique, follow these guidelines:

  • Grip the cable handle with a firm grip and keep your elbows close to your sides throughout the movement.

There are a few common misconceptions that you need to be aware of when it comes to proper form and technique:

  • One common misconception is that people tend to use too much weight, sacrificing form for the sake of lifting heavier. This can lead to common injuries such as wrist strains or even muscle tears. Start with a weight that allows you to maintain control and perform the exercise with proper form.
  • Another common misconception is that people often swing their bodies or use momentum to lift the weight. This not only takes away the focus from the target muscles, but it also increases the risk of injury. To prevent common injuries, maintain a controlled and steady movement throughout the exercise.
  • Remember to engage your core and keep your back straight to avoid unnecessary strain.

Benefits of Cable Close Grip Curls

You will experience the benefits of cable close grip curls when you incorporate them into your workout routine. Here are some reasons why this exercise can be beneficial for you:

  • Muscles targeted during cable close grip curls: This exercise primarily targets the biceps brachii muscle, which is the main muscle responsible for flexing the elbow joint. Additionally, it also engages the brachialis and brachioradialis muscles, which are located in the forearm.
  • Comparison of cable close grip curls with other bicep exercises: Cable close grip curls offer a unique advantage compared to other bicep exercises. The cable provides constant tension throughout the entire range of motion, ensuring that your muscles are engaged throughout the exercise. This can lead to better muscle activation and growth.
  • Variety in grip position: Cable close grip curls allow you to use a narrow grip, which targets the inner portion of the biceps. By varying your grip position, you can emphasize different parts of the biceps, providing a well-rounded workout for the muscle.
  • Stabilization and core engagement: Cable close grip curls require stabilization of the core and upper body. This not only helps to improve overall strength but also enhances your balance and coordination.
  • Reduced strain on the wrists: Compared to exercises like barbell curls, cable close grip curls put less strain on the wrists. This can be beneficial for individuals with wrist issues or discomfort.

Incorporating cable close grip curls into your routine can lead to stronger and more defined biceps. Now, let's explore some variations and modifications of this exercise to add more diversity to your workouts.

Variations and Modifications

Explore different variations and modifications of cable close grip curls to add diversity to your workouts. While the cable close grip curl is a great exercise for targeting the biceps, incorporating variations can help prevent plateaus and keep your workouts interesting.

One alternative to the cable close grip curl is the barbell close grip curl. Instead of using a cable machine, you can use a barbell to perform the exercise. This variation allows for greater resistance and can help you build strength in your biceps.

Another alternative is the dumbbell close grip curl. This variation requires the use of dumbbells instead of a cable machine or barbell. It allows for a greater range of motion and can help improve overall arm strength.

When it comes to equipment options, you can also try using resistance bands instead of a cable machine. Resistance bands provide a different type of resistance and can be a convenient option for home workouts or when you don't have access to a cable machine.

Common Mistakes to Avoid

One common mistake to avoid when performing cable close grip curls is using improper form. Proper form is essential to ensure that you're targeting the right muscles and avoiding any potential injuries. Here are some common misconceptions and mistakes to steer clear of when performing this exercise:

  • Gripping the cable handle too tightly: It's important to find the right balance in your grip. Holding the handle too tightly can cause unnecessary tension in your forearms and wrists, taking away from the effectiveness of the exercise.
  • Relying solely on your arms: Cable close grip curls are meant to primarily target your biceps, but that doesn't mean you should neglect the rest of your body. Engage your core and maintain proper posture throughout the movement.
  • Using too much weight: It can be tempting to increase the weight to show off your strength, but using too much weight can compromise your form and increase the risk of injury. Start with a manageable weight and gradually increase as you get stronger.
  • Jerking or swinging the weight: To get the most out of cable close grip curls, you need to control the movement. Avoid any jerking or swinging motions, and focus on a slow and controlled curling motion.
  • Neglecting the full range of motion: Make sure to fully extend your arms at the bottom of the movement and squeeze your biceps at the top. Neglecting the full range of motion can limit the effectiveness of the exercise.

Tips for Increasing Intensity and Progression

To further challenge yourself and continue progressing with cable close grip curls, incorporate these tips to increase intensity and build strength.

One advanced training technique you can try is called drop sets. After completing a set of cable close grip curls with a challenging weight, immediately reduce the weight and perform another set to failure. This technique helps to stimulate muscle growth by pushing your muscles to their limits.

Another technique to consider is incorporating supersets. This involves performing cable close grip curls back-to-back with another exercise that targets the same muscle group, such as tricep pushdowns. Supersets increase the intensity of your workout by keeping your muscles engaged and reducing rest time between sets. This can lead to greater muscle gains and improved strength.

To further increase the intensity, you can also try using different grips or handles during cable close grip curls. For example, using a rope attachment instead of a straight bar can target your muscles in a slightly different way and provide a new stimulus for growth.

Remember to always prioritize proper form and technique when performing cable close grip curls. Focus on contracting your biceps and keeping your elbows close to your body throughout the movement. Gradually increase the weight and intensity of your workouts to continue challenging your muscles and making progress.

Frequently Asked Questions

How Many Sets and Reps Should I Do for Cable Close Grip Curls?

For cable close grip curls, you might be wondering how many sets and reps are recommended. The number of sets and reps can vary depending on your fitness goals and current strength level.

Generally, it's recommended to start with 3 to 4 sets of 8 to 12 reps. This will help build muscle and increase strength in your biceps.

Cable close grip curls offer unique benefits compared to other bicep exercises, such as targeting the inner part of your biceps and improving grip strength.

Can I Use Dumbbells Instead of a Cable Machine for This Exercise?

Yes, you can use dumbbells instead of a cable machine for the close grip curl exercise.

However, it's important to note that the cable machine offers some unique benefits.

The cable machine provides constant tension throughout the movement, targeting your muscles more effectively.

Additionally, it allows for a wider range of motion and provides stability.

If you don't have access to a cable machine, using dumbbells can still be a good alternative for working your biceps.

Should I Perform Cable Close Grip Curls at the Beginning or End of My Workout?

To determine whether to perform cable close grip curls at the beginning or end of your workout, consider the benefits they offer.

Incorporating this exercise into your routine can help target your biceps and forearm muscles, promoting overall arm strength and definition.

To maximize results, ensure proper form by gripping the cable handles close together and curling your arms towards your shoulders.

Experiment with performing this exercise both at the beginning and end of your workout to see what works best for you.

Is It Necessary to Use a Close Grip for This Exercise, or Can I Use a Wider Grip?

To get the most out of cable close grip curls, it's best to use a close grip. This position targets your biceps more effectively, allowing for better muscle activation and growth.

However, if you want to switch things up, you can try using a wider grip. This variation will engage your biceps in a slightly different way and may also involve other muscles like the forearms.

Experiment with different grip widths to find what works best for you.

Are There Any Specific Muscles That Cable Close Grip Curls Target More Than Others?

Cable close grip curls target specific muscle groups in your arms. By using a close grip, you engage your biceps more intensely. This exercise also works your brachialis and brachioradialis muscles, which help with forearm and elbow flexion.

The benefits of cable close grip curls include building strength and size in your biceps, improving forearm and grip strength, and enhancing overall arm definition. Incorporating this exercise into your routine can help you achieve well-rounded arm development.


In conclusion, cable close grip curls are a beneficial exercise for targeting the biceps and improving arm strength. By maintaining proper form and technique, you can maximize the benefits and avoid common mistakes.

Additionally, varying the grip and adding modifications can help increase intensity and progression over time. Incorporating cable close grip curls into your workout routine can contribute to overall upper body strength and muscle development.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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