Cable Standing Inner Curl

Also known as: standing cable inner curl

Advanced

Biceps

Cable

Cable Standing Inner Curl trades complexity for strength you can feel outside the gym, and it fits late in an arms workout.

How to do Cable Standing Inner Curl

Stand facing a cable machine with your feet shoulder-width apart.
Grasp the cable handle with an underhand grip, palms facing up.
Keep your elbows close to your sides and your upper arms stationary.
Exhale and curl the cable handle 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 handle back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Standing Inner 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 Standing Inner 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.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Cable Standing Inner Curl

Easier progression

Weighted Seated Bicep Curl (on Stability Ball)

Swap Cable Standing Inner Curl For

Dumbbell One Arm Seated Bicep Curl On Exercise Ball

Barbell Prone Incline Curl

Olympic Barbell Hammer Curl

Cable Standing Inner Curl — Frequently Asked Questions

How do you do the Cable Standing Inner Curl?

Stand facing a cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip, palms facing up. Keep your elbows close to your sides and your upper arms stationary. 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 Standing Inner Curl work?

The Cable Standing Inner 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 Standing Inner 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 Standing Inner Curl good for beginners?

Not usually. The Cable Standing Inner 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 Standing Inner Curl?

Try the Dumbbell One Arm Seated Bicep Curl On Exercise Ball, Barbell Prone Incline Curl or the Olympic Barbell Hammer Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Standing Inner Curl the same as the standing cable inner curl?

Yes. The Cable Standing Inner Curl is also commonly called the standing cable inner curl. Different gyms and training programs label it differently, but "standing cable inner curl" refer to this same movement.