Cable Standing Inner Curl
- Zielmuskel
- Biceps Brachii
- Synergistenmuskeln
- Brachialis
- Equipment
- Cable
- Körperregion
- Upper Arms
- Typ
- Strength
The cable standing inner curl is an isolation arm exercise that targets the biceps brachii, with the brachialis assisting through the elbow flexion. Performed from a low cable pulley with your arm angled across the body, it keeps constant tension on the biceps and emphasizes the inner head for fuller arm development.
Cable Standing Inner Curl: So führst du sie aus
- 1Attach a single handle to the low pulley of a cable station and select a light to moderate weight.
- 2Stand a stride away from the machine, holding the handle in one hand with an underhand (supinated) grip and your arm extended down toward the pulley.
- 3Brace your core, keep your chest up, and pin your upper arm against your side so your elbow stays fixed.
- 4Curl the handle up and slightly across your body toward the opposite shoulder, contracting the biceps through the full range.
- 5Squeeze the biceps hard at the top while keeping your wrist neutral and your upper arm still.
- 6Lower the handle under control back to full extension, resisting the cable the whole way down.
- 7Complete your reps on one arm, then switch sides and repeat to keep both arms balanced.
Technik-Tipps
- Keep your upper arm locked against your torso so the movement comes only from the elbow, not the shoulder.
- Use the cable's constant tension to your advantage — move slowly and avoid letting the weight stack rest at the bottom.
- Angle the curl slightly across your body to bias the inner (short) head of the biceps.
- Start light; the cable angle makes the contraction feel different from a free-weight curl, so groove the path first.
Häufige Fehler
- Swinging the torso or leaning back to heave the handle up, which uses momentum instead of the biceps and strains the lower back.
- Letting the elbow drift forward or flare out, which recruits the shoulder and takes tension off the biceps.
- Cutting the range short by not fully extending at the bottom, which reduces the stretch and the work the muscle does.
- Bending the wrist to curl the handle, which shifts effort to the forearm and can irritate the wrist.
- Choosing too heavy a load, forcing you to cheat the rep and losing the controlled, constant-tension benefit of the cable.
Häufig gestellte Fragen
What muscles does the cable standing inner curl work?
It primarily works the biceps brachii, with the brachialis assisting as a synergist during elbow flexion. The across-body angle emphasizes the inner (short) head of the biceps.
How is the cable curl different from a dumbbell curl?
The cable keeps constant tension on the biceps through the entire range, including the bottom, where a dumbbell unloads. This makes the cable version great for a strong, steady contraction and a deeper pump.
Is the cable standing inner curl good for beginners?
Yes. It is a single-joint isolation move with a fixed cable path, so it is easy to learn. Start light, keep your upper arm pinned to your side, and focus on smooth, controlled reps.
How many sets and reps should I do?
For arm growth, 3–4 sets of 10–15 reps per arm with a controlled tempo works well. Since it is an isolation exercise, use it after your heavier compound pulls rather than at the start of a session.
Should I train one arm at a time?
Yes — working one arm at a time lets you keep your upper arm fixed, control the across-body path, and fix any strength imbalance between sides. Match the reps on both arms.
