Exercise guide
Cable Alternating Bicep Curl
The Cable Alternating Bicep Curl uses two low pulleys so one arm can curl while the other remains extended. The biceps perform the main movement and the forearms control the handles. Cable tension remains present as the arms alternate.
Training context
Before adding Alternating Cable Curls
This exercise can follow larger pulling movements or be used as direct arm work. Alternating sides makes it easier to focus on one elbow and wrist path at a time.
Both pulleys should use the same height, attachment, and weight setting. Stand in the center so neither cable pulls the torso sideways.
Technique overview
Keep the upper arms still
Hold both handles with your arms extended and elbows close to your sides. Curl one handle toward the shoulder without leaning or moving the upper arm forward. Lower it fully under control, then repeat on the opposite side. Maintain equal cable tension and avoid twisting the torso between arms.
Treat this as an overview and use a range, pace, and setup you can control.