Alternating Cable Curl

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Cable
Emphasis Isolation
Type Pull

Alternating Cable Curl Instructions

  • Set each pulley attachments to the lowest setting. Stand facing away from the machine.
  • Feet positioned in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your chest up.
  • Grab the handles with an underhand grip and situate your arms and hands at your sides.
  • Begin by curling one arm up using your biceps until it is at shoulder level.
    • The movement is initiated and controlled by the bicep.
  • Take a quick pause to hold the contraction at the top.
  • Lower slowly to the starting stance, maintaining tension on the muscle throughout the range-of-motion.
  • Perform with the other arm.
  • The eccentric portion is just as important as the concentric with building your arms.


  • The muscle used first will be used the most. Initiate the movement with your bicep, not your lower half or shoulder.
  • Keep tension on the bicep through the full range-of-motion.
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