Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Seated Cable Curl Instructions

  1. Set up for the seated cable curl by getting a flat or adjustable bench and placing it facing a low pulley cable machine.
  2. Attach a straight bar to the low pulley and select the weight you want to use on the stack.
  3. Sit on the end of the bench facing the cable machine with your feet and knees together.
  4. Grasp the bar with an underhand grip (palms facing up) with your hands around shoulder width apart.
  5. Pull the weight back until your elbows are at your sides.
  6. Keeping your elbows fixed, slowly curl the weight up as far as possible.
  7. Pause and squeeze the biceps. Then slowly lower the weight back to the starting position.
  8. Repeat for desired reps.

Seated Cable Curl Tips

  • Don't lean or swing back as you curl the weight. Using an adjustable bench will stop you from doing this as you'll have a backrest.
  • Keep your elbows tucked in at your sides and don't allow them to come forward as you curl the weight up. Focus on only allowing your forearms to move.
  • Keep the rep timing slow and control the weight during the set.