Cable Standing Inner Curl

Cable Standing Inner Curl

The Cable Standing Inner Curl is a fantastic exercise that targets your biceps muscles, specifically the inner portion. This exercise can be performed using a cable machine, providing constant resistance throughout the entire range of motion. To do the Cable Standing Inner Curl, you need to attach a short straight bar or handle to a low pulley on a cable machine. Stand facing the machine with your feet shoulder-width apart, knees slightly bent. Hold the bar or handle with an underhand grip, palms facing up, and your hands shoulder-width apart. Start by keeping your upper arms close to your sides and your elbows tucked in. Slowly curl the bar upwards towards your shoulders while keeping your upper arms stationary. As you curl, focus on squeezing your biceps and maintaining control throughout the movement. Pause for a short moment at the top, then slowly lower the bar back down to the starting position. The Cable Standing Inner Curl is a versatile exercise that can help to add size and definition to your biceps. By isolating the inner portion of the biceps, you can create a more balanced and aesthetic look to your arms. Remember to choose a weight that challenges your muscles but still allows you to maintain proper form. Aim for 8-12 repetitions per set, and include this exercise in your arm workout routine 2-3 times per week to see optimal results. Incorporating the Cable Standing Inner Curl into your fitness routine can help you achieve stronger and more defined biceps, enhancing both your overall strength and aesthetic appeal.


  • Stand upright facing a cable machine with a wide grip attachment at chest height.
  • Hold the attachment with your palms facing up and your elbows tucked in.
  • Maintain a slight bend in your knees and keep your core engaged.
  • Exhale and curl the attachment towards your body, keeping your elbows stationary.
  • Squeeze your biceps at the top of the movement for a brief moment.
  • Inhale and slowly lower the attachment back to the starting position.
  • Repeat for the desired number of repetitions.
  • Make sure to maintain proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form and technique to maximize the effectiveness of the exercise.
  • Engage your core to stabilize your body throughout the movement.
  • Gradually increase the weight used as you become stronger to continue challenging your muscles.
  • Aim for a controlled and slow movement during both the concentric and eccentric phases of the exercise.
  • Incorporate variations of the exercise, such as alternating arms or using different grip positions, to target different muscle groups and prevent plateauing.
  • Ensure proper breathing by exhaling during the effort phase and inhaling during the return phase.
  • Pay attention to the mind-muscle connection, consciously contracting the targeted muscle group throughout the exercise.
  • Include this exercise as part of a well-rounded workout routine that targets all major muscle groups for overall development.
  • Prioritize consistency in your workouts, aiming for regular sessions to see progress over time.
  • Consider consulting with a fitness professional to ensure proper form and prevent injury.


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