Cable Biceps Curl – Low Pulley

Learn how to do Cable Biceps Curl – Low Pulley with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Biceps Forearms Cable

Cable Biceps Curl – Low Pulley is a Cable exercise that primarily targets the Biceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Cable Biceps Curl – Low Pulley

A classic isolation movement for building biceps, using a low pulley for constant tension throughout the curl.


Instructions:


• Stand upright in the middle of a cable crossover, feet shoulder-width apart.
• Grab the handles attached to the low pulleys with a supinated (palms up) grip.
• Keep your elbows close to your sides and curl the handles up toward your shoulders.
• Squeeze your biceps at the top of the movement.
• Lower the handles with control and repeat.


Common mistakes:


• Using momentum or swinging the arms
• Letting elbows drift forward
• Not fully extending at the bottom
• Arching the lower back

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Muscles & equipment

Primary muscleBicepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Cable Biceps Curl – Low Pulley

Type
Cable exercise
Primary muscle
Biceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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FAQ: Cable Biceps Curl – Low Pulley

What muscles does Cable Biceps Curl – Low Pulley work?

Cable Biceps Curl – Low Pulley primarily targets the Biceps, with secondary engagement of the Forearms.

How do you do Cable Biceps Curl – Low Pulley correctly?

A classic isolation movement for building biceps, using a low pulley for constant tension throughout the curl. Instructions: • Stand upright in the...

Is Cable Biceps Curl – Low Pulley good for beginners?

Cable Biceps Curl – Low Pulley has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Cable Biceps Curl – Low Pulley?

Cable Biceps Curl – Low Pulley requires: Cable.

What are the benefits of Cable Biceps Curl – Low Pulley?

Cable Biceps Curl – Low Pulley strengthens the Biceps, engages the Forearms, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Cable Biceps Curl – Low Pulley?

Similar exercises to Cable Biceps Curl – Low Pulley include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, Concentration Curl – Dumbbell, Dumbbell Biceps Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Cable Biceps Curl – Low Pulley better than Alternating Dumbbell Curl?

Both Cable Biceps Curl – Low Pulley and Alternating Dumbbell Curl target the Biceps. Cable Biceps Curl – Low Pulley uses Cable, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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Barbell Curl – Straight Bar
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