Seated Cable Curl

Setup

1. 01Place a bench or seat facing the low pulley and attach a straight or EZ bar.
2. 02Sit tall with feet planted and grab the bar with an underhand shoulder-width grip.
3. 03Scoot back until the cable is taut with the arms straight.
4. 04Pin the elbows against the sides of the torso.

Execution

1. 01Curl the bar toward the shoulders without moving the upper arms.
2. 02Keep the torso vertical and the shoulder blades set.
3. 03Squeeze the biceps at the top for a beat.
4. 04Lower under control until the elbows are fully extended.

Checkpoints

• -Hips and torso stay still on the seat.
• -Elbows remain at the sides, not drifting forward or back.
• -Cable stays under tension at full extension.
• -Wrists stay neutral or slightly curled toward you, never bent back.

Common mistakes

• -Rocking the torso backward to start the rep.
• -Sitting too close so the cable goes slack at the bottom.
• -Shrugging the shoulders as the bar rises.
• -Shortening the range at the bottom.