How to Do Bicep Curls on a Lat Cable Pulldown Machine

The lat pulldown machine is typically used as you’d expect -- to perform a lat pulldown exercise that targets your back. However, this versatile machine allows you to do other activities, including a biceps curl variation. If you’re looking for some variety in your exercise program, or if it’s more efficient to perform multiple exercises on the same machine, give your biceps a boost by doing pulldown curls.

Instructions

    • 1

      Set the machine to your desired weight. Go heavy if you’re trying to grow your muscles or lighter to build muscular endurance by performing more repetitions.

    • 2

      Position the knee pad, if there is one, so it sits above your thighs.

    • 3

      Extend your arms up and grasp the bar with a shoulder-width grip, then sit on the machine’s seat, leaning backward slightly. This is your starting position. Your palms should face you while your arms reach straight up to the ceiling.

    • 4

      Exhale as you curl the bar behind your head. Bend from the elbows, keeping your upper arms as still as possible. At the bottom of your movement, your forearms should be roughly parallel with the floor. Pause in this position for about one second.

    • 5

      Inhale as you slowly return to the starting position.