Cable Standing Inner Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Standing Inner Curl

Step by step instructions, muscle activation and variants for the Cable Standing Inner Curl.

MediumBiceps

About this exercise

The cable standing inner curl is a biceps curl variation performed on a cable crossover machine where both handles are pulled inward toward the body simultaneously, creating a strong peak contraction. The inward pulling angle increases tension on the inner head of the biceps and maintains constant resistance throughout the curl.

How to Perform

  • Set both pulleys of the cable crossover machine to a low position and attach a handle to each
  • Stand in the center facing the machine, grasp both handles with a supinated (palms-up) grip
  • Keep your elbows close to your sides and fixed in position
  • Curl both handles simultaneously toward your shoulders, bringing them inward toward the center of your body
  • Squeeze the biceps hard at the top of the movement
  • Slowly lower the handles back to the starting position with control
  • Keep your upper arms still throughout; only your forearms should move

Muscle Activation

Primary
Biceps

Common Mistakes

Common mistakes content is coming soon.

About the Cable Standing Inner Curl

The Cable Standing Inner Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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