How to do the Cable Standing Inner Curl
Cable Standing Inner 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 Standing Inner Curl demonstration · © GymiaFit
Cable Standing Inner Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Standing Inner Curl step by step
- 1Stand facing a cable machine with your feet shoulder-width apart.
- 2Grasp the cable handle with an underhand grip, palms facing up.
- 3Keep your elbows close to your sides and your upper arms stationary.
- 4Exhale and curl the cable handle towards your shoulders, contracting your biceps.
- 5Pause for a moment at the top of the movement, squeezing your biceps.
- 6Inhale and slowly lower the cable handle back to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Standing Inner Curl — questions
What muscles does the Cable Standing Inner Curl work?
The Cable Standing Inner Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Standing Inner 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 Standing Inner 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 Standing Inner 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 Standing Inner 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.