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biceps

Single-Arm Low Pulley Cable Curl

A one-arm curl at a low cable with a single handle.

beginnercable machinesingle handle attachment

Single-Arm Low Pulley Cable Curl, start position
START
Single-Arm Low Pulley Cable Curl, end position
END
BEFORE YOU START2
  1. Set the pulley to the lowest position and attach a single handle.
  2. Choose the weight with the pin.
HOW TO DO IT

Get into position

  1. Hold the handle in one hand with your palm facing up.
  2. Step back until the weight lifts off the stack with your arms straight.
  3. Stand tall with your feet hip-width apart and your knees slightly bent.
  4. Pin your elbows to your sides and keep them there for the whole set.

Check: You are standing tall facing the machine with the handle at arm's length and your elbow at your side.

Curl up

  1. Curl the handle up to your shoulder.
  2. Squeeze for a second at the top.

Check: The handle is at your shoulder and your elbow has not moved forward.

Lower slowly

  1. Lower the handle slowly until your arm is straight.

Check: Your arm is straight again with the elbow still at your side.

That is one rep. Do all the reps on one arm, then switch hands.

Breathe out as you curl up in about 1 second; squeeze; breathe in as you lower over 2 to 3 seconds.

MUSCLES WORKED
Single-Arm Low Pulley Cable Curl: muscles worked, front view
Single-Arm Low Pulley Cable Curl: muscles worked, back view

biceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Swinging the body or the elbows forward to lift the weight. Momentum and the shoulders do the work instead of the biceps. Fix: Keep your elbows pinned at your sides and your trunk still; use less weight.
  • Dropping the weight back down. Fix: Lower over 2 to 3 seconds; the lowering half builds the muscle too.
SAFETY1
  • Keep your wrists straight; do not let them bend back under the weight.
EQUIPMENT SETTINGS
  • cable machine · pulley: lowest position
RELATED EXERCISES

variants: rope cable curl

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