Why it's on the list: This movement seems a lot like the standing barbell curl at first glance. After all, they're both bilateral movements in which you take a shoulder-width, underhand grip on the bar. What makes it different is that, like all of the best muscle-building cable exercises, the angle of loading gives you constant tension on the muscle through the full range of motion.
Essentially, that means you can't rest at the bottom or the top, which creates more total time under tension. Plus, depending on the gym you're in, you might have numerous handle options and body positions to keep you busy.
Cable Curl Variations for Biceps Growth:
- Cable straight-bar biceps curl
- Squatting cable EZ-bar biceps curl
- Standing reverse-grip cable curl
- Lying cable biceps curl
In your workout: Because it's fairly similar to the barbell curl, pick one or the other. If you're doing it first in your workout, go fairly heavy and use a challenging weight for 6-10 reps per set. If you choose to do it later in the workout, go for 8-12 or more per set.