A bilateral isolation movement using low cable pulleys that primarily targets the biceps and brachialis. Used for hypertrophy and strength development in the elbow flexors.
Single Cable Machine, Handle Cable Attachment
1/5 • Beginner
Biceps
Shoulders
8
No
No
No
Small
Low
Long Head, Short Head, Brachialis
Flexors
Anterior Delts
8-15 reps
60-120 seconds • Shorter rests for high volume work.
Attach handles to the low pulleys of a cable machine. Stand facing the machine, stepping back to create tension. Grip a handle in each hand with an underhand (supinated) grip, keeping the arms fully extended.
Inhale during the eccentric (lowering) phase, and forcefully exhale as you contract the biceps and curl the weight up.
3-0-1
Curl the handles until the forearm is vertical or slightly past, achieving full bicep contraction, and extend fully until the elbow is locked at the bottom.
Not required due to the isolation nature of the movement; the weight can be released safely.
Cable Curl with Stirrups, Two-Arm Low Pulley Cable Curl, Standing Cable Bicep Curl
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Forearms
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