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Biceps · Cable · Beginner

How to do Cable Seated Curl

The cable seated curl is an isolation exercise targeting the biceps, performed on a cable machine while seated. It emphasizes controlled movement and constant tension on the biceps throughout the range of motion.

Cable Seated Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Cable
Level
Beginner
Category
Biceps

How to do Cable Seated Curl, step by step

  1. Sit on a cable machine with your feet flat on the ground and your back straight.
  2. Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Cable Seated Curl →

Muscles worked

Cable Seated Curl works your biceps as the main mover, with help from your forearms.

Track Cable Seated Curl in SPLYT

Cable Seated Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More biceps exercises

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