How to do the Cable Standing Inner Curl
BicepsCableBeginner
The cable standing inner curl keeps constant tension on your biceps through every degree of the movement, making it one of the most effective tools for building peak and thickness from day one. Master the mechanics here and you lay the foundation for arms that respond to every rep you put in.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Stand facing the cable stack, grip the handle with your palm facing up and elbow pinned close to your inner hip
- Brace your core and keep your upper arm completely still as you curl the handle up toward your shoulder
- Squeeze your bicep hard at the top for a full one-second contraction before lowering
- Lower the handle slowly under control over two to three seconds, letting the cable stretch the bicep fully at the bottom
Common mistakes
- Swinging the torso to assist the curl, which robs the bicep of tension and loads the lower back instead, so reduce the weight and move only your forearm
- Letting the elbow drift forward at the top, which shifts stress onto the front deltoid, so keep the elbow anchored at your side throughout the entire rep
- Dropping the weight too fast on the way down, which wastes the eccentric phase where significant muscle growth is stimulated, so own every inch of the descent
Pro tip — Angle your wrist very slightly inward at the start of the pull to engage the inner bicep head more directly, then supinate fully as you curl up, this rotation within the rep maximizes fiber recruitment along the entire muscle belly.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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