Smart Workout Diary

Cable Seated Curl

The cable seated curl is a seated elbow-flexion exercise performed with a low cable pulley. It primarily trains the biceps while the cable provides consistent resistance through the range of motion. It supports biceps strength, muscular control, and arm hypertrophy.

Demonstration

Cable Seated Curl — demonstration 1
Cable Seated Curl — demonstration 2

Instructions

  1. Set up a low cable pulley with a straight-bar attachment and select a manageable load.
  2. Sit facing the pulley with your feet braced, torso tall, and arms extended toward the cable. Hold the bar with an underhand grip about shoulder width.
  3. Keep your upper arms close to your sides and brace your abdomen to avoid leaning backward.
  4. Exhale as you curl the bar toward your upper chest by bending only at the elbows. Keep your wrists neutral.
  5. Briefly squeeze the biceps at the top without lifting the elbows forward or shrugging the shoulders.
  6. Inhale and lower the bar slowly until the elbows are nearly straight, maintaining cable tension. Repeat with controlled repetitions.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a load you can control. Swinging the torso shifts work away from the biceps.
  2. Keep the elbows in a stable position; do not turn each repetition into a shoulder movement.
  3. Control the lowering phase rather than allowing the weight stack to pull your arms forward.
  4. Stop or reduce the range if you feel sharp pain in the elbow, wrist, or shoulder.
Exercise library