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All exercises

Cable seated curl

Beginner

Cable seated 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. 1Sit on a cable machine with your feet flat on the ground and your back straight.
  2. 2Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.
  3. 3Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  4. 4Pause for a moment at the top of the movement, squeezing your biceps.
  5. 5Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell seated curlDumbbell
  • Dumbbell seated bicep curlDumbbell
  • Dumbbell seated hammer curlDumbbell
  • Cable curlCable

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

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

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