{"id":9084391,"date":"2026-10-29T07:17:31","date_gmt":"2026-10-29T06:17:31","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9084391"},"modified":"2026-11-09T12:01:43","modified_gmt":"2026-11-09T11:01:43","slug":"bizeps-kabelzug","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/bizeps-kabelzug\/","title":{"rendered":"Cable biceps curls: height, grip and controlled technique"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 .8rem;font-weight:700}\n.ffm-ratgeber 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.ffm-btn-primary:hover{background:#000;color:#fff}\n.ffm-ratgeber .ffm-table-wrap{overflow-x:auto;margin:0 0 1.4rem;border:1px solid var(--ffm-line);border-radius:10px}\n.ffm-ratgeber table{border-collapse:collapse;width:100%;font-size:.92rem}\n.ffm-ratgeber thead th{text-align:left;background:var(--ffm-soft);font-weight:700;padding:.6rem .8rem;border-bottom:1px solid var(--ffm-line);white-space:nowrap}\n.ffm-ratgeber tbody td{padding:.55rem .8rem;border-bottom:1px solid var(--ffm-line);vertical-align:top}\n.ffm-ratgeber tbody tr:last-child td{border-bottom:none}\n.ffm-ratgeber .ffm-profiles{display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:1rem;margin:0 0 1.4rem}\n.ffm-ratgeber .ffm-profile{border:1px solid var(--ffm-line);border-radius:10px;padding:1rem 1.1rem;background:#fff}\n.ffm-ratgeber .ffm-profile p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-faq{border:1px solid var(--ffm-line);border-radius:8px;padding:.7rem 1rem;margin:0 0 .6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p><h1>Cable biceps curls: height, grip and controlled technique<\/h1><p class=\"ffm-lead\">Cable biceps curls do not require a heavy stack or a collection of attachments. What matters is a suitable line of pull, a comfortable grip and an arm path you can repeat without swinging. Learn the low-cable curl with an EZ attachment, the single-arm option and how a high pulley changes the setup.<\/p><p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 Updated: 29.10.2026<\/p><div class=\"ffm-box\"><p class=\"ffm-box-label\">In short<\/p><p>Start at the low pulley with your upper arms roughly beside your trunk. Bend your elbows to raise the attachment while keeping your stance and torso still. Lower under control without slamming the weights. A high-cable curl also changes upper-arm position; it is a separate variation rather than a compulsory progression.<\/p><\/div><div class=\"ffm-choices ffm-choices-quad\"><a href=\"#tief\" class=\"ffm-choice\">Learn the low-cable curl<\/a><a href=\"#hoch\" class=\"ffm-choice\">Understand the high pulley<\/a><a href=\"#fehler\" class=\"ffm-choice\">Check swinging and errors<\/a><a href=\"#griffe\" class=\"ffm-choice\">Choose the right handle<\/a><\/div><section id=\"tief\" class=\"ffm-section\"><h2>Cable biceps curls: start with a low pulley<\/h2><p>A curl bends the elbow. Your biceps works with the other elbow flexors while your shoulder and trunk hold position. Attach a compatible handle to the intended connector and check the pulley lock. Set the pulley low for the basic version so the cable runs from below and in front towards your hand. Test the clear path with a light load first.<\/p><p>Face the station with your feet about hip-width apart and soft knees. Choose a distance that leaves the attachment clear in front of your thighs and enough cable travel for the set. Stepping as far back as possible is unnecessary. Hold the curved sections of an EZ cable bar with an underhand grip; a single handle lets each side choose its own hand position.<\/p><h3>The low-cable curl, step by step<\/h3><ol><li>Hold the attachment in front with your arms nearly straight, without forcing your elbows backwards. Keep your wrists comfortably aligned with your forearms.<\/li><li>Bend your elbows to raise the attachment smoothly. Keep your upper arms roughly beside your torso rather than turning the curl into a shoulder raise. Breathe out as you lift.<\/li><li>Finish around the point where your forearms are nearly vertical, or sooner at your comfortable limit. A small natural elbow movement differs from pushing your whole upper arms forwards.<\/li><li>Lower slowly while keeping your torso still. Do not let the handle snap back or the stack slam down. Stop the set if you feel pain.<\/li><\/ol><style>.ffm-curl-visual{margin:28px 0;max-width:620px}.ffm-curl-frame{overflow:hidden;width:100%;aspect-ratio:1\/1;border-radius:10px;background:#f3f3f3}.ffm-curl-frame img{display:block;width:200%;max-width:none;height:auto;margin:0;animation:ffm-curl-positions 3s steps(1,end) infinite}.ffm-curl-visual figcaption{font-size:14px;color:#666;text-align:center;margin-top:10px}@keyframes ffm-curl-positions{0%,49.99%{transform:translateX(0)}50%,100%{transform:translateX(-50%)}}<\/style><figure class=\"ffm-curl-visual\"><div class=\"ffm-curl-frame\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/bizeps-kabelzug-naher-stand-wechselbild.avif\" width=\"1774\" height=\"887\" alt=\"Cable biceps curl: start and raised position with an EZ attachment\" loading=\"lazy\"><\/div><figcaption>Cable biceps curl: start and raised position with an EZ attachment<\/figcaption><\/figure><p>For example, start learning with two light sets of 10\u201315 controlled repetitions. This is an adjustable suggestion. Progress only when you can repeat the return without swinging. There is no universal kilogram target: pulley ratio, friction, attachment weight and training level change how the load feels.<\/p><\/section><section id=\"hoch\" class=\"ffm-section\"><h2>High-cable curl: a different upper-arm position<\/h2><p>One high-cable option uses a single arm with your side towards the station. Set the pulley around the height of your raised arm. Your upper arm points out sideways, with the elbow around shoulder height or a little lower. Bend your elbow to bring your hand towards your head without pulling on your neck or rotating your trunk. Open under control. If you cannot hold the upper arm steadily, start with the low curl.<\/p><p>Do not change height and load together. The high position also requires holding your arm up. It is not automatically better for your biceps or a reason to stretch as far as possible. Even with steady cable force, the lever arm at the elbow changes with arm position. Constant handle tension therefore does not mean identical muscle demand throughout.<\/p><\/section><section id=\"fehler\" class=\"ffm-section\"><h2>Check these cable-curl errors first<\/h2><h3>Swinging from your hips and back<\/h3><p>If you lean backwards or push your hips forwards as you lift, reduce the load. Raise the handle by bending your elbow rather than moving your body as a counterweight.<\/p><h3>Bent wrists and a forced grip<\/h3><p>Keep your wrist reasonably aligned with your forearm. A different width, EZ attachment or single handle may feel more comfortable. No shape guarantees pain-free training; avoid forcing a position that already feels uncomfortable without a load.<\/p><h3>Dropping the return<\/h3><p>If you drop the load after each repetition, the set is no longer controlled throughout. Slow the return and reduce the load before forcing more repetitions.<\/p><\/section><section id=\"griffe\" class=\"ffm-section\"><h2>EZ cable attachment or single handle: what do you need?<\/h2><article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/sz-handle-cable-pull\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/31CL-HVV5-L-_SY400_-20250314-102350.jpg\" width=\"400\" height=\"400\" alt=\"Chrome EZ cable attachment with black plastic grip sections\" loading=\"lazy\"><\/a><div class=\"ffm-card-body\"><h3>SZ grip | cable pull<\/h3><p class=\"ffm-price\">CHF 19.\u2013<\/p><p>For two-handed curls on one outlet. The shop lists a 70 cm width, 30 mm grip diameter and 3 kg weight, with a central eyelet and plastic grips. Check side clearance and a comfortable hand position. The attachment contributes to the moving load; the stack label alone does not describe how the whole setup feels.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/sz-handle-cable-pull\/\" class=\"ffm-btn\">Check the EZ attachment and dimensions<\/a><\/div><\/article><article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/one-hand-grip-cable-cross-rubberized-cable-pull\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-25759_Einhand-Griff-Cable-Cross-gummiert-Kabelzug_0-20250314-102201.jpg\" width=\"1000\" height=\"1000\" alt=\"Rubber-grip Cable Cross single handle with chrome frame\" loading=\"lazy\"><\/a><div class=\"ffm-card-body\"><h3>One-Handed Rubber-Coated Cable Cross Handle<\/h3><p class=\"ffm-price\">CHF 9.\u2013 each<\/p><p>For low or high single-arm curls, then switch sides. The shop lists a swivel, 3 cm grip diameter and 14 cm width. One handle is enough to alternate; two are needed only for two outlets used simultaneously. A single handle gives each hand more freedom than a shared bar.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/one-hand-grip-cable-cross-rubberized-cable-pull\/\" class=\"ffm-btn\">View the handle: one is enough to alternate<\/a><\/div><\/article><p>These are accessory prices rather than complete cable stations. Check the connector, approval and package contents; suitable connectors and any shipping are not automatically included. If you already have a suitable handle, do not buy another just for this exercise. Original shop photos and verified specifications, without a hands-on product test. Prices checked 29.10.2026.<\/p><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/kabelzug-zuhause-nachruesten\/\">No cable station yet? Compare ways to add one<\/a><\/p><\/section><section id=\"abgrenzung\" class=\"ffm-section\"><h2>Separate cable curls, free EZ bars and triceps work<\/h2><p>An EZ cable attachment hangs from a cable; a free EZ bar takes weight plates. They are different products. Cable force follows the cable, whereas gravity pulls free weights downwards. Matching numbers are not a direct strength comparison. Choosing a free curl bar and performing triceps pushdowns have their own guides.<\/p><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/sz-advice-guide\/\">Compare free EZ and straight bars<\/a><\/p><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/bizeps-curls-kurzhantel\/\">Dumbbell biceps curls: learn the rotating and hammer grips<\/a><\/p><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/triceps-cable-pushdown-guide\/\">Cable triceps: separate movement and handle choice<\/a><\/p><\/section><section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Frequently Asked Questions<\/p><h2>Cable biceps curls: common questions<\/h2><details class=\"ffm-faq\"><summary>Biceps curls: high or low pulley?<\/summary><p>For the version shown, use a low pulley with your upper arms roughly beside your trunk. A high curl raises the upper arm sideways. That is a different position rather than an automatically better exercise.<\/p><\/details><details class=\"ffm-faq\"><summary>Must my elbows remain completely still?<\/summary><p>A small natural movement at the top is possible. Pushing the arms far forwards or swinging from your back and hips is different. Keep upper-arm position repeatable and reduce the load if your whole body joins in.<\/p><\/details><details class=\"ffm-faq\"><summary>Is an EZ attachment better than a straight cable bar?<\/summary><p>Not for everyone. The curved sections offer a different hand position. Choose a shape and width that feel comfortable and controlled. Curvature does not guarantee pain-free training.<\/p><\/details><details class=\"ffm-faq\"><summary>How much weight should I use for cable curls?<\/summary><p>Use a load you can lift without leaning back and lower calmly. Pulley ratio, friction and handle weight vary. Compare progress on the same machine and setup rather than against someone else\u2019s kilogram figure.<\/p><\/details><details class=\"ffm-faq\"><summary>Is one single handle enough for both arms?<\/summary><p>Yes, when you train one side after the other. The Cable Cross handle costs CHF 9.\u2013 each. A pair is needed only for two outlets used simultaneously.<\/p><\/details><details class=\"ffm-faq\"><summary>Is the EZ cable attachment a complete free curl bar?<\/summary><p>No. The CHF 19.\u2013 attachment connects through its central eyelet to a suitable station. It has no plate sleeves. A free EZ bar is a different product and needs compatible weight plates.<\/p><\/details><\/section><section id=\"quellen\" class=\"ffm-section\"><h2>Sources and context<\/h2><p>The basic low-cable movement and single-arm alternative are checked against ExRx. High-pulley, grip-choice and learning-volume explanations are our practical interpretation. They establish neither a universally optimal grip width nor guaranteed muscle growth.<\/p><ul><li><a href=\"https:\/\/exrx.net\/WeightExercises\/Biceps\/CBCurl\" target=\"_blank\" rel=\"noopener\">ExRx: Cable Curl<\/a><\/li><li><a href=\"https:\/\/exrx.net\/WeightExercises\/Biceps\/CBOneArmCurl\" target=\"_blank\" rel=\"noopener\">ExRx: Cable One Arm Curl<\/a><\/li><\/ul><\/section><div class=\"ffm-cta\"><h2>Check the connector, then choose your handle<\/h2><p>For two-handed curls on one outlet, an EZ cable attachment is a suitable option. A single handle is enough for individual sides and more freedom of hand position. Show us your station if you are unsure about connectors or space, so you can choose accessories that fit your setup.<\/p><div style=\"display:flex;flex-wrap:wrap;justify-content:center;gap:12px\"><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/sz-handle-cable-pull\/\" class=\"ffm-btn ffm-btn-primary\">View the EZ cable attachment<\/a> <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/one-hand-grip-cable-cross-rubberized-cable-pull\/\" class=\"ffm-btn\">View the single handle<\/a> <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/contact\/\" class=\"ffm-btn\">Check the connection with us<\/a><\/div><\/div><div class=\"ffm-author\"><p class=\"ffm-box-label\">About the author<\/p><p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Bizeps am Kabelzug: H\u00f6he, Griff und saubere Curls F\u00fcr Bizeps am Kabelzug brauchst du keinen schweren Gewichtsblock und keinen ganzen Griffkoffer. Entscheidend sind eine passende Zugrichtung, eine angenehme Handstellung und ein Armweg, den du ohne Schwung wiederholen kannst. Hier lernst du den tiefen Kabel-Curl mit SZ-Griff, die einarmige Alternative und den Unterschied [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9084391","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084391","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/comments?post=9084391"}],"version-history":[{"count":4,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084391\/revisions"}],"predecessor-version":[{"id":9085245,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084391\/revisions\/9085245"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/media?parent=9084391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}