Cable Seated Curl

Muscles worked

Setup

1. Place a flat bench facing a low cable pulley and attach a straight or EZ-curl bar.
2. Sit at the end of the bench with your feet planted firmly on the floor for stability.
3. Grasp the bar with an underhand (supinated) grip at shoulder-width.
4. Sit tall with your chest up and shoulders pulled back.

How to do it

1. Exhale as you curl the bar toward your chest by flexing at the elbows, keeping your upper arms stationary.
2. Squeeze your biceps hard at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the bar back to the starting position over a 2-3 second count.
4. Stop just before your elbows fully lock out to maintain constant tension on the biceps.

Form checklist

• Keep your elbows pinned to your sides throughout the entire set.
• Avoid leaning back or using torso momentum to lift the weight.
• Maintain a neutral wrist position to avoid forearm strain.
• Keep your feet flat on the floor to provide a stable base.

Pro tips

• Focus on the mind-muscle connection by imagining your biceps pulling the weight toward your forehead.
• Keep your shoulders depressed to prevent the anterior deltoids from assisting the lift.

Make it harder

• Incorporate a 3-second slow eccentric phase on every repetition to increase time under tension.
• Add a mid-rep pause at 90 degrees of elbow flexion to challenge the muscle's isometric strength.

Frequently asked

What muscles does the cable seated curl work?

The cable seated curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable seated curl?

The cable seated curl uses cable.

Is the cable seated curl good for beginners?

The cable seated curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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