Standing Cable Curl

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

Standing Cable Curl Instructions

  • Set a cable machine pulley to the lowest attachment point with a straight bar attached.
  • 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 bar with an underhand grip at shoulder-width apart, elbows kept close to the torso.
  • While maintaining fixed upper arms, begin by curling the attachment 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 the bar slowly to starting stance, maintaining tension on the muscle throughout the range-of-motion.
  • The eccentric portion is just as important as the concentric with arm development.

*Tips*

  • Your upper arms and body should remain fixed for the whole exercise. Only your forearms should move.
  • Keep the attachment along the same bar path from start to finish.
  • The muscle used first will be used the most. Momentum will negate the movement.
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