Cable Seated Curl

Target muscle

Biceps

Also works

Forearms

Equipment

Cable

Body part

Upper arms

How to do the cable seated curl

1. Sit on a cable machine with your feet flat on the ground and your back straight.
2. Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.
3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps.
4. Pause for a moment at the top of the movement, squeezing your biceps.
5. Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
6. 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.