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Cable Pulldown Bicep Curl

Cable Pulldown Bicep Curl

The Cable Pulldown Bicep Curl is a fantastic exercise that targets both the back muscles and the biceps simultaneously. It is a compound movement that offers an effective way to build strength and size in these muscle groups. This exercise is typically performed using a cable machine, which adds constant tension throughout the range of motion, leading to greater muscle activation. The primary muscle worked during the Cable Pulldown Bicep Curl is the biceps brachii, which is responsible for flexing the elbow joint. By using a cable, you can place your muscles under constant tension, ensuring they receive an intense workout. Additionally, the movement involves the latissimus dorsi, which are the large muscles in your back that help with shoulder extension and adduction. Integrating the Cable Pulldown Bicep Curl into your fitness routine can help you improve overall arm and back strength, leading to enhanced functional fitness. It is important to maintain proper form throughout the exercise by keeping your core engaged and your back straight. By utilizing a cable machine, you can easily adjust the weight being lifted to accommodate your strength and fitness level. Remember, it is crucial to warm up properly before attempting this exercise to prevent injury. Start with a lighter weight and gradually work your way up to avoid straining your muscles. Incorporate the Cable Pulldown Bicep Curl into a well-rounded exercise program that includes a variety of exercises targeting different muscle groups for optimal results.


  • Sit on a cable pulldown machine bench with your back straight and your feet flat on the ground.
  • Grasp the pulldown bar with an underhand grip, with your hands shoulder-width apart.
  • Keep your elbows close to your torso and your upper arms stationary.
  • While exhaling, pull the bar down towards your upper chest by flexing your elbows.
  • Pause for a moment at the bottom of the movement, squeezing your biceps.
  • While inhaling, slowly return the bar to the starting position in a controlled manner, fully extending your arms.
  • Repeat the movement for the desired number of repetitions.
  • Make sure to maintain proper form throughout the exercise, and avoid using momentum or jerking motions.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire movement.
  • Engage your core muscles to help stabilize your body during the exercise.
  • Start with a weight that allows you to perform the exercise with correct form and gradually increase the resistance as you get stronger.
  • Control the movement by using a slow and controlled tempo, avoiding any jerking or swinging motions.
  • Make sure to fully extend your arms at the bottom of the movement to maximize the stretch and activation of the biceps.
  • Squeeze your biceps at the top of the movement and hold the contraction for a second to enhance muscle activation.
  • Incorporate a variety of grip positions, such as underhand, overhand, or neutral grip, to target different muscles in your arms and achieve balanced development.
  • Don't forget to breathe continuously and avoid holding your breath during the exercise.
  • Listen to your body and adjust the weight and intensity according to your fitness level and capabilities.
  • Include other exercises that target the biceps, such as preacher curls or hammer curls, to ensure comprehensive muscle development.

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