How to do the Cable Pulldown Bicep Curl
Cable Pulldown Bicep Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable Pulldown Bicep Curl demonstration · © GymiaFit
Cable Pulldown Bicep Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Pulldown Bicep Curl step by step
- 1Attach a straight bar to the cable machine at the highest setting.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the bar with an underhand grip, hands shoulder-width apart.
- 4Keep your elbows close to your sides and your upper arms stationary.
- 5Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight.
- 6Pause for a moment at the bottom of the movement, squeezing your biceps.
- 7Inhale and slowly return the bar to the starting position, fully extending your arms.
- 8Repeat for the desired number of repetitions.
Cable Pulldown Bicep Curl — questions
What muscles does the Cable Pulldown Bicep Curl work?
The Cable Pulldown Bicep Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Pulldown Bicep Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Pulldown Bicep Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Pulldown Bicep Curl?
Cable Close Grip Curl, Cable Concentration Curl, Cable Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Pulldown Bicep Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.