Library / Biceps
Standing Cable Bar Bicep Curl
Cable · Isolation · Isolation
Biceps Forearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Stand one step back from a low pulley using a straight or cambered cable bar.
- Keep your elbows locked at your sides and curl in a smooth arc.
- Pause for a half-second at the top contraction.
Joint & safety considerations
No specific joint contraindications are flagged for Standing Cable Bar Bicep Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Alternating Biceps Curl | Bands swap | Bands |
| Bar Biceps Curl | Bodyweight swap | Bodyweight |
| Barbell Drag Curl | Barbell swap | Barbell |
| Barbell Preacher Curl | Barbell swap | Barbell |
| Barbell Prone Incline Curl | Barbell swap | Barbell |
| Barbell Reverse Curl | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.