Form cues
- Keep elbow by your side
- Curl, don't swing
- Stand tall
- Control the lowering
Exercise
Cable Standing Inner Curl
Upper arms, cable
A single-arm cable biceps curl done standing with an underhand grip to train elbow flexion under constant tension.
Target: biceps. Also works: forearms.
Steps
- 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.
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.
In the app, search for Cable Standing Inner Curl and add it to a workout.