Biceps
Seated Cable Curl
The Seated Cable Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 32%, biceps (long head) 30% and brachialis 18%.
How to do it
- Set a pulley at the lowest position, clip on a straight bar and place a flat bench facing the machine.
- Sit on the end of the bench and hold the bar with palms up at shoulder-width.
- Rest the elbows lightly on the thighs just above the knees, arms straight.
- Curl the bar toward your chest, keeping the elbows in place.
- Lower slowly until the elbows are straight and the cable is still taut.
Tips
- Sit far enough from the stack that the weight never touches down at the bottom.
- Stay tall through the torso instead of leaning back as the bar rises.
Common mistakes
- Rocking the torso back to start the curl.
- Letting the wrists bend back under the load.
Muscles worked by the Seated Cable Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
Seated Cable Curl alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Seated Cable Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Seated Cable Curl good for beginners?
Yes. The Seated Cable Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Cable Curl?
For example the Axle Bar Curl, Band Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.
How do you make the Seated Cable Curl harder?
Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
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