Standing Biceps Cable Curl
How to do the Standing Biceps Cable Curl
- 1
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
- 2
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- 3
Slowly begin to bring the curl bar back to starting position as your breathe in.
- 4
Repeat for the recommended amount of repetitions.
How to program the Standing Biceps Cable Curl
Sets and reps
As an isolation movement, the Standing Biceps Cable Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Biceps Cable Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Standing Biceps Cable Curl work?
The Standing Biceps Cable Curl primarily targets the Biceps.
What equipment do I need for the Standing Biceps Cable Curl?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Standing Biceps Cable Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
