Standing Biceps Cable Curl
Benefits Of This Exercise
- The cable straight-bar biceps curl is an effective exercise for building strength and size in the arms.
- It is a compound movement, meaning it targets multiple muscle groups in one exercise.
- It is an isolation exercise, meaning it isolates the biceps muscles and forces them to do the majority of the work.
- Unlike a barbell, the cable allows for continuous tension.
- Easy to change the load quickly for dropsets.
- It is a great addition to any arm-focused workout, and can be done for moderate to high reps.
- With proper form and focus on technique, this exercise can help you reach your fitness goals.
Step by Step Instructions For Standing Biceps Cable Curl
- Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the curl bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Variation: You can also perform this movement using an E-Z barbell attachment or single handles.
Warm Up Tips
- Start by standing with your torso upright and holding a cable curl bar attached to a low pulley. Grab the bar with a shoulder-width grip and keep your elbows close to your torso. Your palms should be facing up (supinated grip).
- Contract your biceps and curl the weights while keeping your upper arms stationary. Only your forearms should move. Breathe out as you curl and continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold this position for a second and squeeze the muscle.
- Slowly lower the curl bar back to the starting position as you breathe in.
- Repeat for the recommended number of repetitions.
Variation: You can also perform this exercise using an E-Z barbell attachment or single handles.
Standing Biceps Cable Curl Safety Tips
- Warm up before performing the cable straight-bar biceps curl. This can include light cardio or dynamic stretching to prepare your muscles for the exercise.
- Start with a weight that you can comfortably handle and gradually increase the weight as you get stronger.
- Maintain proper form throughout the exercise. Stand with your torso upright, elbows close to your body, and palms facing up.
- Keep your upper arms stationary and only allow your forearms to move during the curling motion.
- Squeeze your biceps at the top of the movement to maximize the contraction of the muscles.
- Control the movement and avoid using momentum to lift the weight. This ensures that your biceps are doing the majority of the work.
- Breathe out as you curl the weight up and breathe in as you lower it back down.
- Start with a moderate number of repetitions, such as 8-12 per set, and gradually increase the number as you progress.
- Listen to your body and stop if you experience any pain or discomfort. Consult with a healthcare professional if necessary.
- Consider using variations of the exercise, such as using an E-Z barbell attachment or single handles, to add variety to your arm workout routine.