Cable Pulldown Bicep Curl

Sculpt your biceps with the Cable Pulldown Bicep Curl. This standing exercise uses a cable machine to provide constant tension, maximizing muscle

IntermediateUpper Arms Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Cable Pulldown Bicep Curl

Isolation

Cable Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Isolation

Cable Pushdown

Upper Arms · Triceps Brachii · Cable

Intermediate

Isolation

Cable Incline Biceps Curl

Upper Arms · Cable

Intermediate

Isolation

Cable Unilateral Bicep Curl

Upper Arms · Cable

Intermediate

Description

A curling exercise that targets the biceps using a cable machine. This exercise is performed while standing, pulling the cable towards the body in a curling motion.

Save Cable Pulldown Bicep Curl to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Cable Pulldown Bicep Curl

01
Setup
Stand facing a high cable pulley, attach a straight or EZ bar handle, and grasp it with an underhand grip (palms facing up) slightly narrower than shoulder-width.
02
Setup
Take a step or two back from the machine to create tension, with your feet shoulder-width apart and a slight bend in your knees. Maintain a tall posture with your chest up and shoulders pulled back.
03
Keeping your elbows tucked close to your sides and stationary, exhale as you contract your biceps to curl the handle directly towards your shoulders.
04
Continue curling until your biceps are fully contracted and the handle is near your upper chest, ensuring only your forearms move.
05
Inhale as you slowly and with control extend your arms back to the starting position, resisting the pull of the cable to maintain tension on your biceps throughout the movement.

Tips

Focus on squeezing your biceps at the top of the movement to maximize peak contraction and muscle engagement.
Keep your wrists straight and rigid throughout the curl to ensure the force is directed solely to the biceps, avoiding wrist strain.
Maintain a controlled tempo on both the concentric (lifting) and eccentric (lowering) phases to enhance muscle time under tension.
Avoid shrugging your shoulders or leaning back excessively; keep your core engaged and body stable to isolate the biceps effectively.

Common mistakes

Using momentum: Swinging your torso or shoulders to lift the weight reduces bicep activation; instead, lower the weight and focus on strict elbow flexion.
Flaring elbows: Letting your elbows move away from your body during the curl shifts tension away from the biceps; keep them tucked tight to your sides.
Incomplete range of motion: Not fully extending the arms at the bottom or fully contracting at the top limits muscle development; ensure a full extension and a strong peak contraction.

In the Ellim app, Cable Pulldown Bicep Curl unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train cable pulldown bicep curl?

Get Ellim — Free

Questions

Is Cable Pulldown Bicep Curl good for beginners?

Cable Pulldown Bicep Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Pulldown Bicep Curl?

You need Cable to perform Cable Pulldown Bicep Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Pulldown Bicep Curl?

Focus on squeezing your biceps at the top of the movement to maximize peak contraction and muscle engagement. Keep your wrists straight and rigid throughout the curl to ensure the force is directed solely to the biceps, avoiding wrist strain. Maintain a controlled tempo on both the concentric (lifting) and eccentric (lowering) phases to enhance muscle time under tension. Avoid shrugging your shoulders or leaning back excessively; keep your core engaged and body stable to isolate the biceps effectively.

What are common mistakes when doing Cable Pulldown Bicep Curl?

Using momentum: Swinging your torso or shoulders to lift the weight reduces bicep activation; instead, lower the weight and focus on strict elbow flexion. Flaring elbows: Letting your elbows move away from your body during the curl shifts tension away from the biceps; keep them tucked tight to your sides. Incomplete range of motion: Not fully extending the arms at the bottom or fully contracting at the top limits muscle development; ensure a full extension and a strong peak contraction.