- 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.
- Repeat for the recommended amount of repetitions.
Variation: You can also perform this movement using an E-Z barbell attachment or single handles.
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Review: Standing Biceps Cable Curl
Jan 21, 2013 4:22 AM: I prefer cable curls to dumbbells as the resistance is always the same throughout your curl, rather than declining after the 90' angle. But I give it nine because i feel floor curls are better, forcing you to keep your body straight and also (if i short guy like myself) get a full range of motion which...+See More
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Tip: Standing Biceps Cable Curl
Jun 30, 2012 4:27 PM: This is a great "pumping-up" or warm-up exercise for your biceps, i would sugjest to do 21's on the first set... after you just never to blast those biceps with some heavy weight
of people found this tip helpful
Tip: Standing Biceps Cable Curl
Jul 29, 2011 1:07 PM: squeze your biceps for about 3 secs after you pull it up, this will train your biceps really good .
of people found this review helpful
Review: Standing Biceps Cable Curl
Apr 16, 2010 2:43 PM: Good after a heavy dumbbell lift. Works great.
of people found this review helpful
Review: Standing Biceps Cable Curl
Dec 16, 2009 1:38 AM: This exercise works well. I do this exercise when I am at work where we only have a cables. Overall its effective.