Standing Cable Curl

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 attachment 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, not other musculature.
• 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.
• Keep tension on the cable, don't rack the weight.
• 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.