Cable Seated Curl

Cable Seated Curl


This exercise involves sitting on a bench with a cable machine and curling the cable towards your body, targeting the biceps muscles. It is a great isolation exercise for building arm strength and size.

Muscle Group

Equipment Required

Cable Seated Curl Instructions

  1. Adjust the cable machine so that the pulley is at the lowest setting.
  2. Sit on the bench with your back straight and your feet flat on the ground.
  3. Grasp the cable handle with an underhand grip, with your palms facing up.
  4. Keep your elbows close to your sides and curl the handle towards your shoulders.
  5. Hold the contraction for a second and then slowly lower the handle back down to the starting position.
  6. Repeat for the desired number of repetitions.

Cable Seated Curl Form & Visual

Cable Seated Curl

Cable Seated Curl Benefits

  • Targets the biceps muscles, helping to increase arm strength and size
  • Allows for a full range of motion, ensuring that the biceps are fully engaged throughout the exercise
  • Provides constant tension on the biceps, which can lead to greater muscle activation and growth
  • Can be easily adjusted to accommodate different fitness levels and goals
  • Helps to improve grip strength and forearm development

Cable Seated Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Cable Seated Curl Variations & Alternatives

  • Single-arm Cable Seated Curl
  • Alternating Cable Seated Curl
  • Wide-grip Cable Seated Curl
  • Narrow-grip Cable Seated Curl
  • Reverse-grip Cable Seated Curl
  • Low-pulley Cable Seated Curl
  • High-pulley Cable Seated Curl
  • Standing Cable Curl