Seated Cable Pulldown Curl
In SetGrip: Cable Pulldown Curl (Seated)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Because the bar hangs from a high pulley, resistance pulls up and away from you, the reverse of every low-cable curl in this family. The rep is hardest as your arms approach extension near your thighs, exactly where a standing barbell curl goes easiest, which makes it a useful contrast on the same stack.
How to do the Seated Cable Pulldown Curl
- Attach a straight bar to the cable machine at the highest setting.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight.
- Pause for a moment at the bottom of the movement, squeezing your biceps.
- Inhale and slowly return the bar to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Seated Cable Pulldown Curl work?
The Seated Cable Pulldown Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Seated Cable Pulldown Curl good for beginners?
Yes. The Seated Cable Pulldown Curl is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Cable Pulldown Curl?
If you cannot do the Seated Cable Pulldown Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Dumbbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Cable Pulldown Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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