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Cable Pulldown Bicep Curl

Cable Pulldown Bicep Curl

The Cable Pulldown Bicep Curl is a fantastic compound exercise that targets both the biceps and the back muscles. This exercise is typically performed using a cable machine, which provides constant tension throughout the movement. It is a great alternative to traditional bicep curls and can help you build strength and size in your biceps, while also engaging the muscles of your upper back. The primary muscle worked during the Cable Pulldown Bicep Curl is the biceps brachii, the muscle responsible for flexing the elbow joint. Additionally, this exercise engages the brachialis, a muscle located deep beneath the biceps that assists in elbow flexion. The secondary muscles targeted during this exercise include the latissimus dorsi (or lats), which are the large muscles of the back, as well as the muscles of the forearms and shoulders. The Cable Pulldown Bicep Curl offers several benefits beyond simply building bigger biceps. By incorporating this exercise into your routine, you can improve your overall upper body strength and power. It also helps to stabilize and strengthen the muscles of the shoulders and upper back, leading to better posture and reduced risk of injury in daily activities. To maximize the benefits of the Cable Pulldown Bicep Curl, it's important to focus on maintaining good form and technique throughout the movement. By performing the exercise with controlled, smooth motions, you can ensure that the targeted muscles are being effectively engaged while minimizing the risk of strain or injury. With consistent practice and progressive overload, you can expect to see improvements in both the strength and aesthetic appearance of your biceps and back.


  • Sit down on a cable pulldown machine and adjust the knee pad to secure your legs.
  • Grasp the wide bar attachment at shoulder-width with an underhand grip.
  • Begin with your arms fully extended and your back straight.
  • Keeping your upper arms stationary, exhale and curl the bar down towards your forehead.
  • Hold the contraction for a moment at the bottom of the movement.
  • Inhale and slowly reverse the motion, extending your arms back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise by keeping your back straight and core engaged.
  • Focus on using your biceps to control the movement, avoiding excessive swinging or momentum.
  • Choose an appropriate weight that allows you to perform the exercise with proper form and full range of motion.
  • Control the eccentric (lowering) phase of the exercise by resisting the weight and avoiding rapid dropping.
  • Incorporate variations into your routine by using different grip attachments, such as a wide or narrow grip, to target different areas of the biceps.
  • Stretch your biceps after the workout to improve flexibility and reduce muscle tightness.
  • Perform the exercise with a controlled and steady tempo, focusing on the mind-muscle connection.
  • Make sure to warm up properly before performing the cable pulldown bicep curl to increase blood flow and prepare your muscles for the exercise.
  • Avoid excessive swinging or using momentum to lift the weight. It is important to develop strength in your biceps through controlled movements.
  • Listen to your body and adjust the weight or rep scheme as necessary to ensure proper form and avoid injury.

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