Cable Alternating Seated Curl

Cable Alternating Seated Curl


Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull



Sit on seat situated between two low pulleys down to each side. Grasp stirrups in each hand, palms facing forward.


Pull one stirrup up toward shoulder while keeping elbow stationary. Return until arm is fully extended. Repeat with 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. Cables can be positioned under shoulders with ad hoc or customized set up. See Cable Seated Curl and movement performed on apparatus facing double low pulleys. Also see mechanical analysis of arm curl and question regarding elbow position.

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