Cable Alternating Curl

Cable Alternating Curl


Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull



Stand between or facing double low pulleys. Grasp stirrups to each side, palms facing forward.


Pull one stirrup up forward and upward toward shoulder while keeping elbow stationary. Return until arm is fully extended. Repeat on other arm, alternating between sides.


When elbow is fully flexed, it can travel forward slightly, allowing forearm to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions. Pulleys should not be too far apart. Also see mechanical analysis of arm curl and question regarding elbow position.

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