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Upper Arms Exercise · Cable

Cable Pulldown Bicep Curl exercise animation

Cable Pulldown Bicep Curl

Category
Upper Arms
Equipment
Cable
Target
Biceps

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.

How to Do the Cable Pulldown Bicep Curl

  1. Attach a straight bar to the cable machine at the highest setting.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grip the bar with an underhand grip, hands shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary.
  5. Exhale and slowly curl the bar down toward your thighs, keeping your wrists straight.
  6. Pause briefly at the bottom of the movement, squeezing your biceps.
  7. Inhale and slowly return the bar to the starting position, fully extending your arms.
  8. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Cable Pulldown Bicep Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Pulldown Bicep Curl work?
The Cable Pulldown Bicep Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Cable Pulldown Bicep Curl?
The Cable Pulldown Bicep Curl is done with a cable.
What's a good alternative to the Cable Pulldown Bicep Curl?
If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.