Standing Cable Low Bicep Curls
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Upper Body Strength
Arm Isolation
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Cable Machine with Rope Attachment
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All Levels
Overview
The cable low curl is a biceps-focused isolation exercise that uses constant tension from a low pulley cable to enhance muscle engagement throughout the entire range of motion. It's a controlled, precise movement ideal for developing arm strength and definition while also reinforcing posture and stability.
Muscles Worked
PRIMARY:
Biceps brachii
SECONDARY:
Brachialis
Forearms
Shoulders (stabilizers)
Core (as stabilizer)
STEP-BY-STEP INSTRUCTIONS
Set the cable stack pulley to the lowest setting and attach a rope or straight bar.
Stand tall with feet shoulder-width apart, core braced.
Grasp the attachment with palms facing forward (supinated grip) and step back slightly to create tension.
Keeping elbows close to your sides, curl the attachment toward your shoulders by bending at the elbows.
Squeeze the biceps at the top of the movement without allowing the elbows to drift forward.
Slowly lower the attachment back to the starting position with control.
Repeat for the prescribed number of reps.
Benefits
Constant tension on the biceps throughout the movement
Increased time under tension for muscle growth
Supports better arm control and elbow joint stability
Enhances postural awareness during standing lifts
COACHING CUES
Keep your core tight and avoid swinging or using momentum
Elbows should remain pinned to your sides throughout
Focus on a full range of motion and squeezing at the top
Lower the weight slowly to maintain control
Notes
The cable low curl is used to isolate the biceps with added resistance and tension from a cable stack, promoting hypertrophy, definition, and elbow flexion strength. It’s excellent for building arm size and refining technique under consistent load.