Cable Standing Inner Curl
Perform the Cable Standing Inner Curl to effectively sculpt and strengthen your biceps.
Description
A resistance training exercise that targets the biceps by performing curls with a cable machine.
How to Do Cable Standing Inner Curl
- 1Setup
Stand facing a cable machine with a straight bar attachment set at a low pulley position.
- 2Setup
Grasp the straight bar with an underhand grip (palms facing up), hands shoulder-width apart, and step back slightly to create tension.
- 3Setup
Keep your elbows tucked close to your torso, shoulders retracted, and core engaged, maintaining a slight bend in your knees.
- 4
Exhale as you curl the bar upwards towards your chest, contracting your biceps forcefully while keeping your elbows stationary.
- 5
Continue to curl until your biceps are fully contracted and the bar is roughly at shoulder height, squeezing at the top.
- 6
Inhale as you slowly lower the bar back to the starting position with control, fully extending your arms to feel a stretch in your biceps.
Tips
- Focus on keeping your elbows pinned to your sides throughout the movement to maximize bicep isolation and prevent shoulder involvement.
- Control the eccentric (lowering) phase of the movement by taking 2-3 seconds to fully extend your arms, enhancing muscle growth.
- Maintain constant tension on your biceps by not fully locking out your elbows at the bottom, stopping just short of full extension.
- Slightly lean back with your torso at the top of the curl to achieve a stronger bicep peak contraction.
Common Mistakes
- ×Swinging the weight by using momentum from your back and shoulders reduces bicep engagement; keep your torso stable and only move at the elbows.
- ×Allowing your elbows to flare out or move forward during the curl shifts tension away from the biceps; keep them tucked tightly to your sides.
- ×Not achieving a full range of motion by stopping short at the bottom or top limits muscle activation; fully extend your arms at the bottom and squeeze your biceps at the top.
Variations
Cable Curl
Master the Cable Curl for sculpted biceps. This exercise ensures constant tension, promoting peak muscle contraction and superior arm development.
Cable Squatting Curl
Perform a cable squatting curl to engage your brachialis and biceps while simultaneously strengthening your glutes and quads.
Cable one arm inner biceps curl
Master the cable one-arm inner biceps curl to specifically target your brachialis and inner biceps.
Cable Lying Bicep Curl
Maximize bicep activation with the Cable Lying Bicep Curl. This isolation exercise minimizes momentum, ensuring peak contraction for stronger, more
Related Exercises
Cable Seated Floor One Arm Concentration Curl
Isolate and sculpt your biceps with the Cable Seated Floor One Arm Concentration Curl.
Cable Overhead Curl
Target your biceps brachii with the Cable Overhead Curl. This isolation exercise provides constant tension, promoting peak contraction and muscle growth.
Cable One Arm Curl
Sculpt your biceps with the Cable One Arm Curl. This isolation exercise provides constant tension, enhancing muscle growth and definition.
Cable Biceps Curl (SZ-bar)
Curl an SZ-bar attached to a low pulley cable machine to effectively target your biceps. Maintain constant tension for optimal muscle growth and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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