Cable Standing Inner Curl

BicepsCableBeginner
Stand in front of a cable machine with your feet shoulder-width apart and your knees slightly bent. Hold the cable handle in your right hand with an underhand grip. Keep your upper arm close to your body and your elbow slightly bent. Exhale and curl your right hand towards your chest by flexing your elbow. Inhale and slowly lower your hand back down to the starting position. Repeat for the desired number of repetitions.

How to perform the Cable Standing Inner Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Standing Inner Curl using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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