Standing Biceps Cable Curl

Also called cable curl, straight bar cable curl and cable bicep curl.

Works

Biceps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.

1. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
2. Slowly begin to bring the curl bar back to starting position as your breathe in.
3. Repeat for the recommended amount of repetitions.

Cues

• Elbows pinned to the sides.
• Curl up, only the forearms move.
• Squeeze 1 second at the top.
• Lower in 3 seconds.

Common mistakes

• Elbows drifting forward.
• Leaning back to cheat.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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