Standing Biceps Cable Curl
The Standing Biceps Cable Curl isolates the Biceps through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Standing Biceps Cable Curl
- 1
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.
- 2
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.
- 3
Slowly begin to bring the curl bar back to starting position as your breathe in.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Biceps Cable Curl work?
The Standing Biceps Cable Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Standing Biceps Cable Curl good for beginners?
Yes, the Standing Biceps Cable Curl is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Standing Biceps Cable Curl?
You need cable to perform the Standing Biceps Cable Curl. Most commercial gyms will have this available.
Track Your Progress
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