Cable Pulldown Bicep Curl
Cable Pulldown Bicep Curl is for lifters with a base already built, using unbroken cable tension to deliver strength you can feel outside the gym.
How to do Cable Pulldown Bicep 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.
Cable Pulldown Bicep Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Pulldown Bicep Curl Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Cable Pulldown Bicep Curl
Swap Cable Pulldown Bicep Curl For
Cable Pulldown Bicep Curl — Frequently Asked Questions
How do you do the Cable Pulldown Bicep 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Pulldown Bicep Curl work?
The Cable Pulldown Bicep Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Pulldown Bicep Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Pulldown Bicep Curl good for beginners?
Not usually. The Cable Pulldown Bicep Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Pulldown Bicep Curl?
Try the Dumbbell Standing One Arm Reverse Curl, Kettlebell Bottoms Up Clean From The Hang Position or the Ez Barbell Seated Curls. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
