Standing Cable Curl: Video Tutorial & Exercise Guide
| Workout | Standing Cable Curl |
| Primary Muscle Group | Biceps |
| Equipment Required | Cable, Straight Bar |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Standing Cable Curl: Video Tutorial & Exercise Guide
Standing Cable Curl: Step-by-Step Guide
- Step 1: Attach a straight bar or EZ bar attachment to a low pulley cable machine. Stand upright with your feet shoulder-width apart, gripping the bar with an underhand (supinated) grip.
- Step 2: Keep your elbows close to your sides and your chest up. Start with your arms fully extended, with the bar at your thighs and the cable under tension.
- Step 3: Begin curling the bar upward by contracting your biceps, lifting the bar toward your shoulders. Avoid using momentum or swinging your body.
- Step 4: Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position while maintaining tension in the cable.
- Step 5: Repeat for the desired number of repetitions, keeping your form controlled and your core engaged throughout the exercise.
Standing Cable Curl: Overview
The Standing Cable Curl is a variation of the traditional bicep curl that uses constant tension from the cable machine to provide a more challenging and controlled movement. This exercise is excellent for building bicep strength and size while also targeting the forearms and improving grip strength.
The cable setup offers more tension during both the concentric (lifting) and eccentric (lowering) phases of the movement, ensuring maximum muscle engagement throughout the entire range of motion.
Standing Cable Curl: Benefits
The Standing Cable Curl provides constant tension on the biceps, which enhances muscle activation throughout the entire range of motion. This makes it a highly effective exercise for building muscle mass and strength in the arms. The cable machine also allows for smooth movement, reducing strain on the joints while maximizing bicep engagement.
Additionally, this exercise is beneficial for improving muscle endurance, forearm strength, and overall grip strength, which can translate to better performance in other upper-body exercises.
Standing Cable Curl: Pro Tips & Advanced Techniques
Focus on keeping your elbows locked by your sides throughout the movement to prevent swinging and maintain proper form. Avoid using your shoulders or back to lift the weight. For added difficulty, try slowing down the eccentric (lowering) phase or holding the contraction at the top of the curl for a few seconds to increase time under tension. For variation, you can also use a rope attachment to engage more of the forearm muscles.
Standing Cable Curl: Progression Plan
Beginner
Intermediate
Advanced
Standing Cable Curl: Frequently Asked Questions (FAQs)
What muscles do Standing Cable Curls target?
+Standing Cable Curls primarily target the biceps brachii, while also engaging the forearms, particularly the brachioradialis.
Can beginners perform Standing Cable Curls?
+Yes, beginners can start with light weights and focus on mastering proper form before gradually increasing resistance.
How can I make Standing Cable Curls more challenging?
+To increase difficulty, try using heavier weights, slowing down the eccentric phase, or incorporating drop sets to push the biceps to fatigue.
What common mistakes should I avoid during Standing Cable Curls?
+Avoid swinging your body or using momentum to lift the bar. Keep your elbows stationary and focus on slow, controlled movements to fully engage the biceps.
How often should I include Standing Cable Curls in my routine?
+Incorporate this exercise 1-2 times per week as part of your arm or upper body workout routine for optimal results in bicep strength and size.
