Standing Biceps Cable Curl

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. 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. Slowly begin to bring the curl bar back to starting position as your breathe in.

Standing Biceps Cable Curl primarily trains the biceps. The exact demand depends on your setup, range, and chosen load.

Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom.

Related options include Rope Cable Hammer Curl, Standing Inner-Biceps Curl, Incline Inner Biceps Curl. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.