Smart Workout Diary

Cable Standing Biceps Curl (Close Grip)

The cable standing biceps curl with a close grip is an isolation exercise performed by curling a low cable attachment toward the shoulders while standing. It primarily trains the biceps and also involves the forearms, supporting arm strength and muscle development.

Demonstration

Demonstration: Cable Standing Biceps Curl (Close Grip)

Instructions

  1. Set a cable pulley to its lowest position and attach a straight bar.
  2. Stand facing the pulley with feet about hip-width apart and hold the bar with a close underhand grip.
  3. Stand tall, brace your torso, and begin with your arms extended and elbows close to your sides.
  4. Keeping your upper arms still, curl the bar toward your shoulders by bending your elbows.
  5. Pause briefly at the top, then lower the bar under control until your arms are extended.
Muscle Group
Biceps
Other Muscle Groups
Forearms
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Cable Machine, Cable Bar
Difficulty
Beginner

Technique tips

  1. Choose a load that lets you keep your torso still rather than leaning back or swinging.
  2. Keep your wrists neutral and avoid bending them back as you curl.
  3. Use a smooth, controlled lowering phase instead of letting the weight stack pull your arms down.
  4. Stop the set if you cannot keep your elbows close to your sides.
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