Fitwill stands in solidarity with Ukraine

Cable Seated Curl

Cable Seated Curl

The Cable Seated Curl is an excellent exercise that targets the muscles in your biceps. This exercise is performed on a cable machine, which allows for constant tension throughout the movement, thereby maximizing muscle engagement and promoting muscle growth. To perform the Cable Seated Curl, you will need to adjust the cable machine so that the pulley is at the lowest setting. Sit on a bench with your feet firmly planted on the ground and your back straight. Grasp the cable handles with an underhand grip, starting with your arms fully extended and your palms facing up. With controlled movements, curl the handles towards your shoulders while keeping your upper arms stationary. Squeeze your biceps at the top of the movement for an extra contraction. Slowly lower the handles back to the starting position, maintaining tension in your biceps. Remember to use a weight that allows you to maintain proper form throughout the exercise. It's important to focus on the mind-muscle connection and really feel the contraction in your biceps with each rep. Aim for 10-15 repetitions per set and include 2-3 sets in your workout routine. The Cable Seated Curl is an effective exercise to build strength and definition in your biceps. By incorporating this exercise into your upper body routine, you'll be on your way to achieving those well-defined arms you desire.


  • Sit on a bench facing the cable machine with your feet flat on the floor and your back straight.
  • Adjust the cable pulley to a low position and attach a straight bar or rope handle.
  • Grasp the bar or handle with an underhand grip and keep your elbows close to your torso.
  • Keeping your upper arms still, exhale and curl the bar or handles towards your shoulders.
  • Squeeze your biceps at the top of the movement, then inhale as you slowly lower the bar or handles back to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to engage the biceps effectively.
  • Gradually increase the weight to challenge your muscles and promote growth.
  • Incorporate variations like alternating arms or using different grip positions to target different areas of the biceps.
  • Control the movement by slowing down both the lifting and lowering phases.
  • Engage your core by maintaining good posture throughout the exercise.
  • Prioritize the mind-muscle connection by consciously thinking about contracting the biceps during each repetition.
  • Ensure a full range of motion by allowing your arms to fully extend and then curling them all the way up.
  • Avoid using momentum or swinging the body to lift the weight, as this will diminish the effectiveness of the exercise.
  • Consider using different attachments or handles to add variety and challenge to your cable seated curls.
  • Fuel your body with a balanced diet that includes sufficient protein for muscle repair and growth.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts