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Standing Biceps Cable Curl

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Biceps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Biceps

How to perform Standing Biceps Cable Curl

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Slowly begin to bring the curl bar back to starting position as your breathe in.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle targeted during the standing cable curl?

The exercise primarily targets the biceps brachii. Using a cable provides constant tension throughout the entire range of motion, which is difficult to achieve with free weights.

How can I maintain proper form and stability during this movement?

Keep your elbows pinned to your sides and avoid using momentum to lift the weight. Stand with a slight bend in your knees and engage your core to prevent your torso from swaying.

What is a common mistake to avoid when performing cable curls?

Avoid letting the shoulders roll forward or using the front deltoids to initiate the pull. Ensure the movement occurs only at the elbow joint to keep the focus on the biceps.

How should a beginner approach this exercise for the first time?

Beginners should start with a light weight to master the mind-muscle connection and control the eccentric phase. Focus on a full range of motion from complete extension to a peak contraction.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions with a controlled tempo. This exercise is often used as a finisher or accessory movement after primary compound lifts.

Sample sets & reps for Standing Biceps Cable Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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