Cable Standing Inner Curl

Muscles worked

Setup

1. Set the pulleys on a cable crossover machine to slightly above shoulder height and attach D-handles.
2. Stand in the center of the machine and grasp the handles with an underhand (supinated) grip.
3. Extend your arms out to the sides so they are parallel to the floor, creating a 'T' shape with your body.
4. Position your feet shoulder-width apart with a slight bend in the knees and engage your core for stability.

How to do it

1. Exhale as you curl the handles toward your head by flexing the elbows, keeping your upper arms stationary and parallel to the floor.
2. Contract your biceps hard at the peak of the movement as the handles approach your ears.
3. Inhale as you slowly return the handles to the starting position, maintaining tension on the biceps throughout the descent.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds out, 1 second squeeze, 2 seconds back).

Form checklist

• Keep your upper arms perfectly still; do not let your elbows drop or move forward.
• Maintain a tall posture and avoid leaning your head forward to meet the handles.
• Keep your wrists straight and neutral to ensure the biceps are doing the work.
• Ensure your shoulders remain depressed and retracted, away from your ears.

Pro tips

• Visualize performing a 'front double bicep' bodybuilding pose to maximize the mind-muscle connection and peak contraction.
• Slightly rotate your pinkies toward your head at the top of the movement to further emphasize the short head of the biceps.

Make it harder

• Add a 3-second isometric hold at the point of maximum contraction on every rep.
• Perform a '1.5 rep' variation: curl to the ears, go halfway back, curl to the ears again, then return to full extension.

Frequently asked

What muscles does the cable standing inner curl work?

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

What equipment do you need for the cable standing inner curl?

The cable standing inner curl uses cable.

Is the cable standing inner curl good for beginners?

The cable standing inner 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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