Movement overview

The Kneeling Cable Curl is an isolation exercise targeting the biceps brachii. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement. This exercise is performed in a kneeling position, which helps stabilize the body and focus the effort on the biceps.

Step-by-step cues

1. Attach a straight or EZ-curl bar to a low pulley on a cable machine.
2. Kneel down facing the machine, keeping your back straight and core engaged.
3. Grasp the bar with an underhand grip, hands shoulder-width apart.
4. Position your elbows close to your sides, ensuring they remain stationary throughout the exercise.
5. Start with your arms fully extended and the cable taut.
6. Curl the bar towards your shoulders by flexing your elbows, keeping your upper arms stationary.
7. Squeeze your biceps at the top of the movement.
8. Slowly lower the bar back to the starting position, fully extending your arms.
9. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine and avoid arching your back during the exercise.
• Focus on keeping your elbows fixed in place to maximize bicep engagement.
• Control the movement both on the way up and down to enhance muscle tension.
• Exhale as you curl the weight up and inhale as you lower it back down.
• Use a weight that allows you to perform the exercise with proper form for all repetitions.