arrow_backAll exercises
Standing Cable Curl
PullCompoundPulleyIntermediate
Muscles worked
Front
Biceps
Instructions
- 1Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
- 2Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
- 3Slowly bring back the arms to the starting position.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Cable Curl
The standing cable curl performed between two high pulleys creates a unique pulling angle where the arms rise toward the ears rather than in front of the body, working the biceps under a different tension throughout the range. It's an original variant that exploits the cable position to offer a stimulus rarely achieved with dumbbells or a barbell.
check_circleBenefits
- check_circleUnique pulling angle hard to reproduce otherwise
- check_circleConstant tension thanks to the two pulleys
- check_circleGood variant for diversifying biceps work
lightbulbExecution tips
- lightbulbKeep the upper arms parallel to the floor throughout
- lightbulbBring the handles all the way to beside the ears
- lightbulbUse a moderate load; the angle is unusual
warningCommon mistakes
- warningUpper arms dropping during the movement
- warningToo much load that prevents a full range of motion
- warningUsing the torso to assist the pull
helpFrequently asked questions
Should both pulleys be set to the same height?expand_more
Yes, symmetrically in the high position for balanced work on both arms.
Does this exercise replace the classic curl?expand_more
No, it's added as a variant to diversify the biceps' working angle.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.