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Cable Seated Bicep Curls
A seated isolation exercise using a low-pulley cable machine that targets the biceps brachii to build arm strength and hypertrophy; commonly modified with different handle attachments.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
5/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a bench facing a low-pulley cable machine. Attach a straight bar or EZ bar, sit securely on the bench with feet flat, and hold the bar with an underhand grip, arms fully extended.
- Brace your core and keep your torso upright.
- Curl the bar toward your shoulders by bending your elbows.
- Keep your elbows tucked at your sides throughout the movement.
- Squeeze your biceps hard at the top position.
- Slowly lower the bar back to full arm extension.
Coaching Tips
Form Cues
- Elbows pinned
- Chest up
- Squeeze at top
- Control the eccentric
Breathing
Exhale as you curl the weight up, inhale as you lower the weight.
Tempo
3-1-1
Range of Motion
From fully extended arms at the bottom to maximum elbow flexion at the top without moving the elbows forward.
Safety
Safety Notes
- Avoid heavy swinging
- Keep wrists neutral to avoid strain
Spotting
Not recommended; reduce weight if form breaks.
Common Mistakes
- Leaning back to lift weight
- Using momentum
- Elbows flaring out
- Shortening range of motion
When to Avoid
- Acute elbow injuries
- Wrist strains
- Shoulder impingement
Flexibility Needed
- Adequate elbow flexion range
- Wrist mobility for grip
Build Up First
- Basic understanding of bicep curl form
- Familiarity with cable machines
Also known as
Seated Cable Curl, Low Pulley Seated Curl, Seated Cable Bar Curl
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