Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
IntermediateCompoundCable
Cable Squatting Curl
Biceps · Upper Arms
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Attach a cable handle to the lowest setting on a cable machine.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Hold the cable handle with an underhand grip, palms facing up, and arms fully extended.
- 4
Lower your body into a squat position, keeping your back straight and knees behind your toes.
- 5
As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides.
- 6
Pause for a moment at the top of the curl, squeezing your biceps.
- 7
Slowly lower the cable handle back to the starting position, fully extending your arms.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Biceps
forearms
Secondary
forearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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