Cable curls with bar and rope on the low block

Regardless of the chosen variation, you stand upright in front of the cable machine. Your legs are positioned at hip-width apart, and your upper body is upright. Your gaze is directed towards the cable machine. To protect the lower back during cable curls with bar and rope at the low pulley, maintain a slight arch in your lower back.

Movement execution

Start with cable curls using the short rope at the low pulley in a hammer grip. For this, grasp the rope like a hammer from both sides. While exhaling, bend your forearms upward, and lower them while inhaling. This exercise aims to strengthen the biceps in isolation.

Simultaneously, you have the option to choose the shoulder-width grip. Your hands grip the bar with an underhand grip and are positioned at shoulder width. Subsequently, you execute the movement by lifting only your forearms upward. Meanwhile, exhale and briefly hold the end position. Finally, lower your forearms again while inhaling.

Furthermore, the cable curls with the bar at the low pulley can also be performed with a narrow grip. You grip the bar again with an underhand grip, leaving only a hand's width between your hands. After lifting the forearms above the chest, pause briefly and then return to the starting position.

Stressed muscles and common mistakes

Additional details about the involved muscles and common errors during the execution of the Cable Curls with bar and cable at the low pulley can be found on the Cable Curls page.

Alternative variants to cable curls with a bar and rope on a deep block

For more variety in your training, you can also resort to similar exercises or additional variations of Cable Curls with bar and cable at the low pulley.