Low Cable Barbell Curl: how to do it right
In short: Low cable curl with a bar, a biceps isolation loaded at mid-range thanks to the constant tension of the cable.
How to do it, step by step
- 1Stand facing the low pulley, bar in an underhand grip, elbows tight against the torso and slightly forward.
- 2Curl the bar toward your shoulders keeping the elbows fixed, without swinging the trunk.
- 3Curl up until the forearm approaches the biceps, without letting the elbows drift back.
- 4Let it lower under control while keeping tension, without going slack at the bottom.
- 5Keep a continuous rhythm, about 2 seconds up and 2 seconds down.
The mistake to avoid
Don't push your elbows back as you curl, keep them fixed at your sides.
Other common mistakes
- Swinging the torso to throw the bar up: lock the brace and let the biceps alone do the work.
- Drifting the elbows back at the top to shorten the effort: keep them fixed against the body over the whole range.
- Releasing the tension at the bottom: control the lowering and keep going without dead time to make use of the cable tension.
- Taking too heavy and breaking the path: reduce the load to stay strict at mid-range.
Muscles worked
- Main:
- Biceps
- Supporting:
- Forearms
Biceps brachii (prime mover, notably the short head, worked by the elbow position near the body), brachialis in support under the biceps, brachioradialis and forearm flexors as stabilizers of the grip on the bar.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Straight Barbell Curl ›
- Standing EZ-Bar Curl ›
- Standing Dumbbell Biceps Curl ›
- Kettlebell Biceps Curl ›
- Hammer Curl ›
Frequently asked questions
How do I do this exercise?
Standing facing the low pulley, bar in an underhand grip, elbows tight against the torso and slightly forward. Curl the bar toward your shoulders with the elbows fixed, without swinging the trunk, until the forearm approaches the biceps. Lower under control while keeping the tension, with no dead time at the bottom.
How far down should I go?
Unroll almost completely at the bottom without losing tension, and curl up until the forearm approaches the biceps without letting the elbows drift back. The peak effort is at mid-range, forearm horizontal: never rush this zone, it's where the biceps works the hardest. Use the range you can control, not the one you grind out by squirming.
I don't feel anything, is that normal?
You should feel the biceps, not the forearms. Step back one step from the pulley so the cable pulls a bit forward at the bottom: it increases the tension at the end of the lowering and intensifies the whole mid-range passage. Keep the elbows tight and fixed, and slow down to chase the contraction.
How fast should I do the movement?
Steady, continuous rhythm: about 2 seconds to curl, 2 seconds to lower. No dead time at the top or bottom, the cable tension must stay present all the way. Slow down especially the mid-range passage where the biceps takes the most.
How do I breathe?
Breathe in before curling the bar, breathe out during the lift as you pass the hard mid-range zone, breathe in again at the end of the lowering. Keep the trunk braced and the pelvis stable to avoid any swinging.