Biceps
Standing Cable Curl
The Standing 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 and clip on a straight bar.
- Grip the bar with palms up at shoulder-width and step back until the cable is taut.
- Stand tall, feet hip-width, arms straight and elbows at your sides.
- Curl the bar toward the upper chest without moving the elbows.
- Lower slowly until the arms are straight and the stack is still lifted.
Tips
- Keep the stack lifted at the bottom so the biceps never rest.
- Stand with a slight forward lean so the cable pulls along the forearms.
Common mistakes
- Swinging the torso back to start each rep.
- Flaring the elbows out to the sides.
Muscles worked by the Standing 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.
Standing Cable Curl alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Standing Cable Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Standing Cable Curl good for beginners?
Yes. The Standing 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 Standing 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 Standing 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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