[title text=”standing cable curl”]

The standing bicep cable curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout.

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STANDING CABLE CURL BENEFITS:
  • Builds stronger, more muscular biceps
  • Unlike a barbell, the cable allows for continuous tension
  • Easy to change the load quickly for dropsets
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Video Source: BPI Sports

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  • Type: Strength
  • Main Muscle Worked: Biceps
  • Equipment: Cables
  • Level: Beginner
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STEP BY STEP GUIDE:
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  1. Set up for the cable curl by attaching a straight bar to the low pulley cable and selecting the weight you want to use on the stack.
  2. Stand facing the cable machine with your legs shoulder width apart.
  3. Grasp the bar with an underhand grip (palms facing up), and your hands about shoulder width apart.
  4. Keeping your elbows tucked in by your sides, slowly curl the bar up as far as possible.
  5. Squeeze the biceps at the top of the movement, and then slowly lower it back to starting position.
  6. Do not pause, but go straight into the next rep!

REPEAT FOR DESIRED REPS

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