Cable Pulldown Bicep Curl
Description
The cable pulldown bicep curl is a hybrid exercise that combines a wide-grip lat pulldown with a bicep curl in one continuous movement. It is a time-efficient way to train both the back and biceps with a single setup, useful for finishers, supersets, or limited-time training.
Muscle Group
Equipment Required
Cable Pulldown Bicep Curl Instructions
- Sit at a lat pulldown station with thighs locked under the pad. Grip the bar with an overhand grip, hands wider than shoulder-width.
- Pull the bar down toward your upper chest in a strict lat pulldown.
- At the bottom of the pulldown, hold the bar at chest level with elbows down.
- Curl the bar up toward your face by bending only at the elbows. Keep elbows pinned to your sides.
- At the top of the curl, slowly extend your arms back down to the chest position.
- Then let the bar travel back up to the starting overhead position.
- Repeat the combined pulldown-then-curl for the desired number of reps.
- Use moderate weight — both muscle groups need to be challenged.
Cable Pulldown Bicep Curl Form & Visual
Cable Pulldown Bicep Curl Benefits
- Combines back and bicep work in one movement
- Time-efficient for full upper-body pulling
- Useful as a finisher or for limited training time
- Builds the lats and biceps simultaneously
- Trains the muscles together as they function in sport
- Easy to load and progress
Cable Pulldown Bicep Curl Muscles Worked
- Latissimus dorsi (pulldown)
- Biceps brachii (curl)
- Brachialis
- Trapezius and rhomboids
- Forearms and grip
Cable Pulldown Bicep Curl Variations & Alternatives
- Cable Bar Lateral Pulldown
- Cable Curl
- Chin-Up
- Cable Wide-Grip Lat Pulldown
- Reverse-Grip Cable Pulldown Curl
