Seated Cable Curl
Also known as: seated cable biceps curl, seated cable bicep curl, seated cable curls
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Taking a seat in front of the pulley removes the hip drive that sneaks into standing cable curls once the stack gets heavy. Tension stays on the biceps through the full arc, including the extended bottom position, which suits slow, deliberate rep work where you chase the stretch rather than the load.
How to do the Seated Cable Curl
- Sit on a cable machine with your feet flat on the ground and your back straight.
- Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the cable attachment back 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 Curl work?
The Seated Cable Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Seated Cable Curl good for beginners?
Yes. The Seated Cable 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 Curl?
If you cannot do the Seated Cable Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Dumbbell Seated 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 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.
Track the Seated Cable Curl in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.