Arms / Beginner / Isolation (single joint)

Standing Cable Curl

A standing curl from a low pulley with a straight bar, keeping constant tension on the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Cable station

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Attach a straight bar to a low pulley and stand facing the machine.
2. Grip the bar underhand at shoulder width with arms extended in front of your thighs.
3. Curl the bar up toward your shoulders while keeping your elbows at your sides.
4. Squeeze the biceps at the top, then lower slowly to full extension.

Tips

• Do not swing the torso to start the rep.
• Keep elbows pinned; do not let them drift forward.

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