Seated Curl (Cable)

A biceps isolation exercise using a cable machine where you perform elbow flexion while seated to limit momentum and body movement.

Instructions

1. Attach a straight bar to a low pulley cable and select the appropriate weight.
2. Sit upright on a bench facing the cable machine with feet placed firmly on the floor.
3. Grasp the bar with an underhand grip (palms facing up) at arm’s length.
4. Keep your back against the bench and upper arms stationary throughout the movement.
5. Curl the bar upward by flexing at the elbows, bringing your hands toward your shoulders.
6. Pause briefly at the top and squeeze your biceps.
7. Lower the bar back to the starting position with control.

Tips

• The seated position eliminates momentum and forces the biceps to do the work
• Keep your upper arms fixed and only move at the elbow joint
• Use a neutral bench or adjust seat height so your arms are at a comfortable angle
• Focus on a slow, controlled movement rather than heavy weight
• Maintain constant tension and avoid letting the weight lock out at the bottom