Stinger Biceps Exercises

Cable Biceps Curl

Cable curl that builds biceps strength and arm size.

Updated

The cable biceps curl is one of the most effective isolation exercises for developing the biceps. Unlike free weights, the cable provides constant tension throughout the entire movement, helping to maximize muscle engagement.

Muscle Groups

Primary: Biceps Brachii

Secondary: Brachialis, Brachioradialis (Forearms)

Equipment: Stinger Functional Cable Tower

Attachments: Straight Bar, Curved Bar (EZ Bar), Single Handle

Variations: Straight Bar Curl, EZ Bar Curl, Single-Arm Curl, Bayesian Curl

Exercise Instructions

  1. Position the pulley at its lowest setting.
  2. Attach the desired bar or handle.
  3. Stand upright facing the machine with your arms fully extended.
  4. Keep your elbows close to your sides throughout the exercise.
  5. Curl the attachment toward your shoulders by bending your elbows.
  6. Pause briefly while squeezing your biceps at the top of the movement.
  7. Slowly lower the attachment until your arms are fully extended.
  8. Repeat using smooth, controlled repetitions.

Tips

  • Keep your elbows stationary throughout the movement.
  • Fully extend your arms at the bottom of each repetition.
  • Squeeze your biceps at the top.
  • Lower the weight slowly to maximize muscle engagement.

Common Mistakes

  • Swinging the body to lift the weight.
  • Allowing the elbows to move forward.
  • Using excessive weight.
  • Performing only partial repetitions.

Avoid using momentum or leaning backward to complete repetitions. Reduce the resistance if you cannot keep your elbows close to your body throughout the exercise.