Standing Biceps Cable Curl

A cable exercise targeting the biceps with controlled resistance throughout the motion.

Instructions

• Attach a straight or curved bar to the low pulley of a cable machine.
• Stand facing the machine with your feet shoulder-width apart.
• Grasp the bar with an underhand grip, hands shoulder-width apart.
• Hold the bar at arm's length in front of your thighs.
• Keep your elbows close to your torso and curl the bar upwards by flexing the biceps.
• Continue raising the bar until your biceps are fully contracted and the bar is at shoulder level.
• Hold the contracted position for a brief pause, squeezing the biceps.
• Slowly lower the bar back to the starting position with controlled resistance.

Common Mistakes to Avoid

• Using momentum or swinging the body to lift the weight.
• Allowing the elbows to drift away from the torso.
• Not maintaining a controlled motion during the eccentric (lowering) phase.
• Gripping the bar too wide or too narrow.
• Leaning too far forward or backward during the curl.

Additional Information