Lower Pulley Curl with Rope Handle
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Attach a rope handle to the lower pulley cable. Stand facing the machine at a distance of about 30 cm. Grasp the handle with a neutral grip (palms inward), straighten up, maintaining a natural posture and keeping your upper body motionless. The elbows are pressed to the body and do not move throughout the entire exercise. Tip: only the forearms work, part of the arm from the shoulder to the elbow remains motionless. This will be your starting position. As you exhale, tensing your biceps, bend your arms until your forearms touch your biceps. Tip: Keep your elbows and upper arms stationary. Take a short pause, tensing your muscles. As you inhale, slowly lower your arms to the starting position. Complete the required number of repetitions. Variations: You can do this exercise using dumbbells.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Setup
Attach a rope handle to the low pulley and stand facing the machine about 30 cm away.
02
Start
Take the rope with a neutral grip, palms in, and stand up straight; the upper torso stays still.
03
Curl
Elbows tucked; exhale and, tensing the biceps, curl until the forearms touch the biceps.
04
Peak
Pause briefly, tensing the muscles.
05
Return
Inhale and slowly lower the arms to the start position.
Variants
Beginner
Use light weight and focus on control.
Middle
Work with a moderate weight and a top pause.
Professional
Increase the weight or use dumbbells.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Develops the biceps.
Balance
The neutral grip reduces wrist strain.
Simply
Convenient for arm isolation.
Contraindications
Acute pain in the elbows or wrists.
Recent forearm injuries.
Medical prohibition of weighted curls.
Recommendations
Elbows
Keep them still.
Shoulders
Do not move them.
Tempo
Lower the arms slowly.
