Exercise guide · Beginner · Compound

Cable Standing Inner Curl - High Variation: How to Do It & Muscles Worked

The cable standing inner curl is an isolation exercise targeting the biceps, performed using a cable machine. It emphasizes controlled movement and contraction of the biceps while also engaging the forearms.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable standing inner curl - high variation
Front view: muscles worked by the cable standing inner curl - high variation. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the cable standing inner curl - high variation. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the cable standing inner curl - high variation

  1. Step 1: Stand facing a cable machine with your feet shoulder-width apart.
  2. Step 2: Grasp the cable handle with an underhand grip, palms facing up.
  3. Step 3: Keep your elbows close to your sides and your upper arms stationary.
  4. Step 4: Exhale and curl the cable handle towards your shoulders, contracting your biceps.
  5. Step 5: high variation Pause for a moment at the top of the movement, squeezing your biceps.
  6. Step 6: Inhale and slowly lower the cable handle back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable standing inner curl - high variation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Standing Inner Curl - High Variation alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.