Elbows drift down from the high position
The overhead elbow position is the key feature; dropping converts it to a standard curl.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Kneeling Cable Curl
Coaching cues
- Kneel facing away from the cable; low pulley; hands gripping the handle overhead
- Curl the hands toward the forehead — keeping the elbows high and fixed
- Maximum long-head stretch at the start; full squeeze at the end
- Unique angle trains the bicep in a stretched, loaded position simultaneously
Common faults 2
Body leans back to assist the curl
Erectors compensate as the bicep fatigues in the stretched position.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗