Seated Cable Curl

Body region

• Arms

Equipment

• Cable Station or Seated Row Machine

Technique

1. Attach a bar to the low pulley and sit facing the station with feet braced and knees slightly bent.
2. Hold the bar underhand, arms straight, torso upright.
3. Curl the bar toward your chest without leaning back.
4. Lower slowly until the arms are straight.

Cues

• Sit tall: the torso should not rock.
• Keep the elbows tight to your sides.

Common mistakes

• Rocking back to start each rep.
• Rounding the lower back as the bar returns.

Variations

• Cable EZ-Bar Curl
• Lying Cable Curl
• One-Arm Cable Curl
• Rope Cable Hammer Curl

Alternatives

• Barbell Curl
• Dumbbell Curl