Cables · Isolation
Standing cable curl
Standing cable curl mainly works your biceps. It also helps your forearms.
Step by step
- Stand tall, elbows tucked at your sides.
- Curl the bar up to shoulder level.
- Squeeze, then lower slowly to straight arms.
What you should feel
Steady tension in your biceps all the way through; your lower back should not arch.
Common mistake
Leaning back and swinging the bar; lower the weight and keep your elbows pinned.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
Dumbbell curlBiceps
Hammer curlBiceps, Forearms
EZ-bar curlBiceps
Preacher curlBiceps
Machine biceps curlBicepsQuestions
What muscles does the standing cable curl work?
Standing cable curl mainly works your biceps. It also helps your forearms.
Can I do the standing cable curl at home?
Not easily, it needs this: cables. At home, try instead: dumbbell curl, hammer curl, and incline dumbbell curl.
How many sets and reps of the standing cable curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free