Cable Standing Inner Curl
A single-arm cable biceps curl done standing with an underhand grip to train elbow flexion under constant tension.
Secondary muscles
How to do it
- Set a cable handle to the lowest position and stand facing the machine.
- Grab the handle with one hand using an underhand grip and let your arm hang straight by your side.
- Step back until the cable is taut, then stand tall with your feet about hip-width apart.
- Keep your elbow pinned near your side and curl the handle up toward your shoulder.
- Squeeze your biceps at the top without letting your upper arm drift forward.
- Lower the handle slowly until your arm is straight again, then repeat before switching sides.
Form cues
- Keep elbow by your side
- Curl, don't swing
- Stand tall
- Control the lowering
Common mistakes
- Elbow drifts forward during the curl
- Torso rocks back to move the weight
- Wrist bends excessively instead of staying neutral
- Letting the handle drop quickly on the way down
Breathing
Exhale as you curl the handle up, and inhale as you lower it back down.
