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Biceps

Low Cable Curl

The Low Cable Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 32%, biceps (long head) 30% and brachialis 18%.

Level: BeginnerEquipment: CableSingle-joint (isolation)

How to do it

  1. Set a single pulley at its lowest position and clip two single handles onto the same carabiner.
  2. Take one handle in each hand, palms up, and step back until the cable is taut.
  3. Stand tall with the elbows pinned to your sides and the arms straight.
  4. Curl both handles up until they are in front of your shoulders.
  5. Lower slowly until the arms are fully straight.

Tips

  • Separate handles let each wrist turn freely, so let the pinky rise slightly at the top.
  • Keep the cable pulling from low in front for tension at the bottom.

Common mistakes

  • Leaning back to counter the cable.
  • Letting the elbows drift forward at the top.

Muscles worked by the Low Cable Curl

  • Biceps (short head) Primary32%
  • Biceps (long head) Primary30%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Low Cable Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Low Cable Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Low Cable Curl good for beginners?

Yes. The Low Cable Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Low Cable Curl?

For example the Axle Bar Curl, Band Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Low Cable Curl harder?

Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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