How to Do
How to Do Standing Cable Curls With Straight Bar
Standing cable curls should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing cable curl.
Beginning
Beginning Standing Cable Curls
1. Use an underhand grip with shoulder breadth.
2. Before starting the first rep, take a step back from the pulley.
3. Maintain a small bend in the elbows in front of the torso.
4. At the end of the range, squeeze the biceps firmly before slowly descending back to the beginning position.
Movement
Standing Cable Curls With Straight Bar Movement
1. Adjust the pulleys until they are at the bottom of the two columns. Snap on the long straight bar attachment and select the appropriate resistance.
2. Stand behind the back of the bar with a shoulder-width stance. Your back will be to the machine and weight stack. Grasp the bar with an underhand grip just slightly wider than shoulder-width. The weights should be off the stack and there should be tension on the bar.
3. Draw up your spine and make sure that your head, shoulders, hips, and knees are all in proper alignment. With an underhand grip, grasp the bar slightly wider than your shoulder-width; i.e. your palms should be facing forward. The barbell will rest against your thighs. This is the starting position.
4. Pull your shoulders back and down and curl the bar by bending your elbow until it's level to your shoulders. Make sure that your upper arms remain tight and next to the torso throughout the exercise. Your elbows should not move forward or back. Only your forearms should be moving.
5. Lower the bar by straightening your elbows and return to the position you started in. Repeat movement for the recommended repetitions.
6. Make sure that your body remains aligned during the exercise and that you don't arch your back or swing or throw the weight up.
Benefits
Cable Curls With Straight Bar Benefits
You can perform this exercise in the gym.
This exercise will strengthen the biceps muscles, which are in the front of the upper arms.
You'll also activate your core muscles to keep you steady as you brace yourself against the resistance from the cables.
The front of your shoulders will also be activated as you work against the resistance from the cable to hold the bar in front of you.
Video Transcript
Set up a cable station with a low pulley and a straight bar attachment.
Stand with your feet shoulder-width apart on either side of the pulley, near the station.
Take a shoulder-width underhand hold on the bar.
Maintain a close relationship between your elbows and your sides.
Curl your arms upward in a graceful arc from the elbows.
