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All exercises

Cable pulldown bicep curl

Beginner

Cable pulldown bicep curl is a isolation cable exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Cable
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Attach a straight bar to the cable machine at the highest setting.
  2. 2Stand facing the machine with your feet shoulder-width apart.
  3. 3Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. 4Keep your elbows close to your sides and your upper arms stationary.
  5. 5Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight.
  6. 6Pause for a moment at the bottom of the movement, squeezing your biceps.
  7. 7Inhale and slowly return the bar to the starting position, fully extending your arms.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell biceps curlDumbbell
  • Barbell alternate biceps curlBarbell
  • Dumbbell alternate biceps curlDumbbell
  • Cable lying bicep curlCable

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Weighted seated bicep curl (on stability ball)Other
  • Cable overhead curl on exercise ballCable
  • Dumbbell seated biceps curl (on stability ball)Dumbbell
  • Cable one arm preacher curlCable
Logged today · 90 seconds restCable pulldown bicep curl

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