Standing Biceps Cable Curl

A biceps isolation exercise using a cable machine where constant tension is maintained throughout the movement due to the cable's resistance profile.

Instructions

1. Stand upright facing a cable machine with the pulley set to a low position.
2. Grab the cable bar with both hands at shoulder-width, using a supinated grip (palms facing up).
3. Keep your elbows close to your torso and maintain an upright posture.
4. Curl the bar upward by bending your elbows, contracting your biceps as you exhale.
5. Keep your upper arms stationary; only your forearms should move.
6. Continue curling until your biceps are fully contracted and the bar reaches shoulder level.
7. Hold the contracted position briefly, squeezing the muscle.
8. Slowly lower the bar back to the starting position as you inhale.
9. Repeat for the desired number of repetitions.

Tips

• The cable provides constant tension throughout the movement, unlike free weights.
• Keep your elbows close to your body; moving them forward reduces biceps engagement.
• Maintain strict form and avoid using momentum; move deliberately.
• The constant tension of the cable makes this variation effective even with lighter weight.
• For added difficulty, increase the weight or slow down your tempo.