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Biceps

Standing Biceps Cable Curl

Standing Biceps Cable Curl (Start)Standing Biceps Cable Curl (End)
LevelBeginnerEquipmentCableMechanicIsolationForcePull

A biceps curl using a cable stack that keeps constant tension on the muscle.

Strength
Primary musclesBiceps

Energy burned

≈ 15 kcalFor 3 × 8–12, rest 90s · ≈ 2.6 kcal/min

Estimate range 11–18 kcal (±25 %)

Muscle mass worked3 %
Effort during a set3.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Attach a bar to a low pulley.
  2. 2Stand facing the stack with your feet shoulder-width apart.
  3. 3Grip the bar with palms up.

How to perform

  1. 1Curl the bar toward your shoulders, keeping your elbows at your sides.
  2. 2Squeeze your biceps at the top.
  3. 3Lower slowly until your arms are straight.
  4. 4Keep your torso still.

Alternatives

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More with Cable

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Stretches for Biceps

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