Standing Cable Curl tutorial
The standing cable curl uses a short bar attached to a low pulley, and the cable's constant tension keeps the biceps loaded through the entire range of motion. It is a controlled option for beginners and also works well as a finishing pump movement for experienced lifters at the end of an arm session.
How to perform
- Attach a straight or EZ bar to the low pulley and select an appropriate weight.
- Stand facing the machine about half a step back and grip the bar palms up at shoulder width.
- Pin your elbows to your sides, keep your chest open and brace your core.
- Bend your elbows to curl the bar up toward your shoulders.
- Squeeze the biceps briefly at the top.
- Lower the bar slowly and under control until your elbows are almost fully straight.
Breathing: Exhale as you curl the bar up and inhale as you lower it.
Key tips
- Keep your elbows from drifting forward or back during the rep.
- Take about two to three seconds on the lowering phase.
- Keep your wrists straight and in line with your forearms.
Common mistakes
- Swinging the torso backward to lift the weight
- Raising the elbows at the top and shifting the load to the shoulders
- Letting the weight drop quickly on the way down
Safety: People with elbow or wrist pain should use light weight with a rope or EZ attachment, and switch to a seated dumbbell curl if discomfort persists.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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