Biceps exercise · cable
Cable Pulldown Bicep Curl
The cable pulldown bicep curl is a cable exercise that targets the biceps, with the forearms assisting.
How to do the cable pulldown bicep curl
- Attach a straight bar to the cable machine at the highest setting.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight.
- Pause for a moment at the bottom of the movement, squeezing your biceps.
- Inhale and slowly return the bar to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every cable exercise.
