Standing Cable Biceps Curl

Starting position

1. Attach a straight or EZ bar to the low pulley and set it to the lowest position.
2. Stand facing the machine about half a step away, feet shoulder-width apart and knees slightly bent.
3. Take the bar with an underhand grip (palms up) at shoulder width, arms straight but not locked.
4. Tuck your elbows against your sides, brace your core and keep your shoulders down.

Execution

1. Exhale and curl the bar up toward your upper chest. Your elbows stay in place.
2. Squeeze your biceps for a second at the top.
3. Inhale and lower the bar slowly, fully straightening your arms at the bottom without letting the biceps go slack.
4. Start the next rep right away — the cable keeps the muscle under tension.

Common mistakes

• Elbows drifting forward — the front delts join in and the biceps get less work.
• Swinging the torso — momentum lifts the weight and loads the lower back.
• Cutting the bottom range short — the biceps only work part of the way.
• Dropping the weight quickly — you lose the useful lowering phase.

Beginner tips

• The cable is easier to learn than a barbell: the resistance is smooth and constant through the whole range.
• Start with a weight you can curl 12–15 times without swinging.
• If a straight bar bothers your wrists, switch to an EZ bar or a rope.

Alternatives

• Standing Barbell Curl — classic basic free-weight version
• Seated Dumbbell Curl — each arm works separately
• Isolated Barbell Curl — elbows fixed, easier to isolate the biceps