How to do the Cable Seated Curl
Cable Seated 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 Seated Curl demonstration · © GymiaFit
Cable Seated Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Seated Curl step by step
- 1Sit on a cable machine with your feet flat on the ground and your back straight.
- 2Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.
- 3Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps.
- 4Pause for a moment at the top of the movement, squeezing your biceps.
- 5Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
- 6Repeat for the desired number of repetitions.
Cable Seated Curl — questions
What muscles does the Cable Seated Curl work?
The Cable Seated Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Seated 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 Seated 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 Seated 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 Seated 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.