Standing Cable Biceps Curl

Muscle Used: Biceps

How To Do It:

• Use a cable pulley with a rope or bar (bent or straight).
• Select an appropriate weight.
• Stand facing the cable pulley with your feet shoulder width apart and pointing straight ahead.  Your knees should be slightly bent and inline with your toes.
• Draw in the belly button and maintain proper posture throughout the entire exercise.
• Keep your shoulders in place, bend at the elbow and curl the weight towards your chest.
• Hold and then slowly return the weight to the starting position.

How Many To Do:

• General Fitness improvement:
  lift enough to reach muscle fatigue with 12-25 reps.  Complete 1-3 sets.
• Muscle Gain:
  lift enough to reach muscle fatigue with 6-15 reps.  Complete 1-3 sets.

Did You Know...?

• The biceps are also used during back and shoulder exercises.  So, if you're in a pinch for time, choose more multi-joint exercises to get more bang for your buck!
• Don't grab the bar with a grip that's too wide or narrow.  This places unnecessary stress on your elbow joints.  For a perfect grip... lower your arms to your sides and see where your hands are!

How Many To Do:

• General fitness improvement: lift enough to reach muscle fatigue with 12-25 reps.  Complete 1-3 sets.
• Muscle gain: lift enough to reach muscle fatigue with 6-15 reps.  Complete 1-3 sets.

Additional Information:

To avoid reaching a plateau, change exercises every couple weeks. For other exercises and variations, ask a trainer in the club!

Our Personal Training staff can build a custom routine designed to help you reach your goals quickly and safely.