Standing Biceps Cable Curl

What it is

This exercise targets your biceps, helping you build strength and definition in your upper arms. Using a cable machine, you perform a controlled curl to isolate and work these muscles effectively.

Technique tips

• Keep your elbows fixed at your sides to isolate your biceps effectively.
• Maintain an upright posture throughout the entire cable curl motion.
• Focus on squeezing your biceps hard at the peak of the contraction.
• Control the bar's descent slowly, feeling the stretch in your biceps.
• Exhale as you curl the bar up and inhale as you lower it down.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.