Upper Arms Exercise · Cable

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Cable Pulldown Bicep Curl

Category

Upper Arms

Equipment

Cable

Target

Biceps

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

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.

Biomechanical & Joint Load Cues

Vertical plane shoulder adduction and scapular depression. Targets the latissimus dorsi from overhead stretch down to peak lat contraction.

Common Mechanical Mistakes & Form Errors to Avoid

• Excessive Backward Lean: Leaning back past 30 degrees turns a vertical lat pulldown into a horizontal row, shifting work from the lats to the mid-traps and rhomboids.
• Initiating with Arms Instead of Scapulae: Yanking with the biceps before depressing and setting the shoulder blades reduces latissimus fiber recruitment.
• Pulling Behind the Neck: Forcing the bar behind the neck places the glenohumeral joint into extreme external rotation and horizontal abduction under load.

Proper Breathing Patterns & Core Engagement

Inhale deeply at full arm extension. Pull chest up toward handles/bar while exhaling on the downward pull.

Injury Modification & Joint Safety

Avoid behind-the-neck pulldowns if you experience shoulder instability or cervical strain; always pull to the upper chest. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.

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

More Biceps Exercises

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

Equipment Alternatives

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

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Cable Pulldown Bicep Curl work?

The Cable Pulldown Bicep Curl primarily targets the biceps as the primary agonist. The forearms acts as the primary supporting muscle group during force transmission. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Cable Pulldown Bicep Curl?

The Cable Pulldown Bicep Curl is performed using a cable. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Cable Pulldown Bicep Curl?

The most frequent error is excessive backward lean: Leaning back past 30 degrees turns a vertical lat pulldown into a horizontal row, shifting work from the lats to the mid-traps and rhomboids.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Cable Pulldown Bicep Curl?

For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.

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. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.