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Cable Seated Bicep Curl
Seated isolation exercise using a low-pulley cable machine and straight bar that targets the biceps brachii for strength and hypertrophy; maintains constant tension through full range of motion to enhance muscle activation.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
5/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Position a bench facing a low-pulley cable machine. Attach a straight bar to the cable and sit with feet flat, grasping the bar underhand at shoulder width with arms extended.
- Exhale and curl the bar toward your shoulders by bending your elbows.
- Keep upper arms stationary and elbows tucked to your sides.
- Squeeze biceps at the top and pause briefly.
- Inhale and slowly lower the bar to full arm extension.
- Maintain control without letting weights slam.
- Repeat for reps while keeping back straight and core braced.
Coaching Tips
Form Cues
- Elbows fixed at sides
- Squeeze at top
- Control the descent
- No swinging
- Forearms only move
Breathing
Exhale during the curl upward and inhale as you lower the bar; brace core throughout.
Tempo
2-1-2
Range of Motion
Fully extend arms at bottom without locking elbows; curl until bar nears shoulders with biceps fully contracted.
Safety
Safety Notes
- Avoid if you have elbow or wrist injuries
- Use appropriate weight to prevent strain
- Warm up elbows and shoulders first
- Keep movement slow and controlled
- Do not hyperextend elbows
Spotting
Spotting not typically required; self-spot by reducing weight if form breaks.
Common Mistakes
- Using momentum from torso
- Flaring elbows outward
- Incomplete range of motion
- Locking elbows at bottom
- Arching back
When to Avoid
- Acute elbow injuries
- Wrist strains
- Shoulder impingement
Flexibility Needed
- Adequate elbow flexion range
- Wrist mobility for grip
Build Up First
- Basic understanding of bicep curl form
- Familiarity with cable machines
Also known as
Seated Cable Curl, Cable Bicep Curl, Seated Cable Bar Curl
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