Arms · Cable
Cable Neutral Grip Biceps Curl
How to do the cable neutral grip biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Attach a rope to a low cable pulley and grip it with both hands in a neutral, palms-facing position. Keeping your elbows pinned to your sides, curl the rope up toward your shoulders, then lower it under control. The cable keeps constant tension on the biceps throughout.
- 1Feel your biceps and brachialis squeeze as you curl with thumbs up
- 2Keep your elbows fixed at your sides so only your forearms move
- 3Control the lowering phase and resist the cable's pull
Common mistakes
- Don't swing your body or use momentum to move the weight
- Avoid letting your elbows drift forward or flare out
- Don't let the stack slam down; lower under control
Muscles worked
The cable neutral grip biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the cable neutral grip biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.