Step by step
- Attach a straight or EZ bar to the low pulley and grip it with palms facing up.
- Stand close to the pulley with your elbows by your sides.
- Curl the bar up by bending your elbows.
- Lower slowly until your arms are straight.
Tip: It's a good exercise for longer sets at the end of a workout.
Common mistakes
Your torso stays upright; if you lean, lower the weight.
Keep them close to your body.
Straighten your arms at the bottom.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Cable or free bar?
The cable keeps tension at the bottom; the free bar allows more weight. Both work.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.