Upper Arms Exercise · Cable
Cable Pulldown Bicep Curl
This combination move chains a lat pulldown directly into a bicep curl, working two muscle groups back to back in a single rep rather than resting between them. It's an efficient superset built into one movement, useful for time-crunched sessions, though neither half gets trained as heavy as it would in isolation. Keeping each phase distinct — a full pulldown, then a full curl — is what keeps both muscles actually working instead of blending into a sloppy hybrid.
Go to the movement steps- Category
- Upper Arms
- Equipment
- Cable
- Target
- Biceps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Cable Pulldown Bicep Curl
- Attach a straight bar to the cable machine at the highest setting.
- Stand facing the machine with your feet shoulder-width apart.
- Grip the bar with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and slowly curl the bar down toward your thighs, keeping your wrists straight.
- Pause briefly at the bottom of the movement, squeezing your biceps.
- Inhale and slowly return the bar to the starting position, fully extending your arms.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.
Common Mistakes to Avoid
- Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
- Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
- Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.
How to Breathe During This Exercise
Inhale and exhale consistently as you perform the pull.
Add the Cable Pulldown Bicep Curl to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Cable Pulldown Bicep Curl mainly targets your Biceps, with your Forearms helping support the movement.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Biceps Exercises
Barbell Alternate Biceps Curl
Barbell Biceps Curl (with Arm Blaster)
Barbell Curl
Barbell Drag Curl
Barbell Lying Preacher Curl
Barbell Preacher Curl
Equipment Alternatives
Don't have cable? These target the same biceps with different equipment.
FAQ
- What muscles does the Cable Pulldown Bicep Curl work?
- The Cable Pulldown Bicep Curl mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Cable Pulldown Bicep Curl?
- You do the Cable Pulldown Bicep Curl with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Cable Pulldown Bicep Curl?
- One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Cable Pulldown Bicep Curl?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.
- What's a good alternative to the Cable Pulldown Bicep Curl?
- The Biceps Narrow Pull-Ups trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.