Biceps exercise · cable
Cable Standing Inner Curl
The cable standing inner curl is a cable exercise that targets the biceps, with the forearms assisting.
How to do the cable standing inner curl
- Stand facing a cable machine with your feet shoulder-width apart.
- Grasp the cable handle with an underhand grip, palms facing up.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and curl the cable handle towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the cable handle back to the starting position.
- 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.
