Seated Cable Biceps Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Cable Biceps Curl is an isolation exercise primarily targeting the biceps, with the forearms acting as secondary stabilizers during the movement. Performed on a cable machine while seated, it allows for a controlled, constant tension throughout the curl, which enhances muscle activation and reduces momentum-based cheating. By keeping the elbows fixed and close to the torso, this exercise emphasizes pure biceps contraction, promoting strength and hypertrophy. Its seated position also minimizes the involvement of the shoulders and lower back, making it an effective choice for focusing on the arms while maintaining proper form and safety.
How to Perform
Setup: Sit on a bench in front of a low cable pulley with a straight or EZ bar attachment. Adjust the seat height so that your upper arms can rest comfortably against your thighs or the bench without stretching.
Grip the Bar: Hold the bar with an underhand (supinated) grip, hands about shoulder-width apart. Keep your wrists neutral and firm.
Starting Position: Sit upright with your back straight and feet flat on the floor. Let your arms hang fully extended toward the floor, elbows close to your torso. This is your starting position.
Curl the Bar: Exhale and slowly curl the bar upward toward your shoulders by bending at the elbows. Keep your upper arms stationary and avoid swinging your torso. Focus on contracting your biceps throughout the movement.
Peak Contraction: Pause briefly when the bar reaches shoulder level, squeezing the biceps to maximize contraction.
Lower the Bar: Inhale and slowly lower the bar back to the starting position, fully extending your arms while maintaining control. Avoid letting the weight drop quickly.
Repeat: Perform the desired number of repetitions, maintaining smooth, controlled movements to ensure continuous tension on the biceps.
Tips: Keep your elbows tucked in, shoulders relaxed, and avoid using momentum. Engage the forearms naturally to stabilize the bar without letting them take over the lift.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows tucked close to your torso to maintain tension on the biceps.
Avoid swinging your torso or using momentum to lift the weight.
Use a weight that allows controlled, full-range repetitions without compromising form.
Focus on slow, deliberate movements to maximize biceps contraction.
Pause briefly at the top of the curl to enhance peak contraction.
Keep your shoulders relaxed to prevent them from assisting the movement.
Fully extend your arms at the bottom to maintain constant tension on the biceps.
Engage your forearms only for stabilization, not to pull the weight.
Maintain a straight back and upright posture throughout the exercise.
Breathe out while curling up and inhale while lowering the weight.
How Not to Perform
Do not swing your torso or use body momentum to lift the cable, as this reduces biceps activation and can strain your lower back.
Avoid letting your elbows drift forward or flare out, which shifts tension away from the biceps.
Do not use excessively heavy weight that forces you to cheat or compromise form, risking shoulder or elbow injury.
Avoid shrugging or raising your shoulders during the curl, which takes focus off the biceps.
Do not let your wrists bend backward or forward; keep them neutral to prevent strain.
Avoid incomplete range of motion by not fully lowering or raising the bar, which reduces effectiveness.
Do not lean back or arch your spine to lift the weight; maintain an upright seated posture.
Avoid rushing through repetitions, as fast, uncontrolled movements waste energy and reduce muscle engagement.
Do not grip the bar too tightly or let your hands slide, which can cause unnecessary forearm tension.
Avoid holding your breath; proper breathing ensures stability and muscle focus.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
