Standing Biceps Cable Curl
Standing Biceps Cable Curl is a strength - continuous underhand elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Strength - continuous underhand elbow flexion
Exercise technique
- Attachment
Attach a curl bar to the low pulley.
- Grip
Take a shoulder-width grip with your palms facing upward.
- Base
Stand upright with soft knees and center the cable.
- Elbows
Fix your upper arms at your sides.
- Curl
Raise your forearms to bring the bar near your shoulders.
- Pause
Squeeze briefly without driving your elbows forward.
- Return
Slowly lower the bar and extend your arms without letting the plates collide.
Key technique points
- Align your wrists with your forearms.
- Maintain cable tension at the bottom.
- Do not throw your torso backward.
- Do not hit your shoulders with the bar.
- Keep your upper arms still.
- Exhale as you lift.
Common mistakes
Raising the elbows
Do not finish the curl with a front shoulder raise.
Swinging through the hips
Do not overcome the cable load with body momentum.
Curling the wrists
Do not substitute wrist flexion for elbow movement.
Walking backward
Do not change your distance and shift the resistance during the pull.
Relaxing at the bottom
Do not set the plates down and start every repetition with a jerk.
Excessive loading
Do not turn a controlled full range into a short swing.
Frequently asked questions
Standing Biceps Cable Curl: why is “Raising the elbows” a mistake?
Do not finish the curl with a front shoulder raise.
Standing Biceps Cable Curl: why is “Swinging through the hips” a mistake?
Do not overcome the cable load with body momentum.
Standing Biceps Cable Curl: why is “Curling the wrists” a mistake?
Do not substitute wrist flexion for elbow movement.
Standing Biceps Cable Curl: why is “Walking backward” a mistake?
Do not change your distance and shift the resistance during the pull.
Standing Biceps Cable Curl: why is “Relaxing at the bottom” a mistake?
Do not set the plates down and start every repetition with a jerk.
Standing Biceps Cable Curl: why is “Excessive loading” a mistake?
Do not turn a controlled full range into a short swing.
What should I focus on when doing Standing Biceps Cable Curl?
Align your wrists with your forearms. Maintain cable tension at the bottom. Do not throw your torso backward. Do not hit your shoulders with the bar. Keep your upper arms still. Exhale as you lift.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.