A cable machine is a large training apparatus found in most commercial gyms. You operate the machine by pulling a cable and moving a pin-loaded weight stack up and down. The pulley on this stack can be adjusted from a position right above the floor to a position higher than your head. A low pulley curl is an exercise performed at a low setting.
Focus Muscle
Elbow flexion takes place when you bend your elbow and decrease the angle between your upper arm and forearm. This in turn causes you to activate your biceps. The two-part biceps muscles sit on the front of the upper arms and they consist of the biceps brachii and brachialis. Low pulley curls involve elbow flexion so they zero in on the biceps.
Form
Low pulley curls, like any other exercise, need to be done with proper form to be effective. A common error happens when an exerciser moves her hips forward quickly to gain momentum. This not only takes work away from the biceps, but causes stress on the lower spine. Before you begin the exercise, attach a straight, revolving bar to a low setting on one side of the cable machine. Now face the weight stack and grasp the bar with your hands shoulder-width apart and palms facing forward. Stand with your feet shoulder-width apart and move your upper arms tight to your sides. Keeping your upper arms still, lift the bar up until your palms face your chest. Squeeze your biceps forcefully, slowly lower the bar back down and repeat. To help maintain a straight spine, keep your abs engaged throughout.
Resistance
The weight of the stacks generally starts as low as 5 lbs. and goes over 100 lbs. When you're doing your curls, use enough resistance to tax your muscles. As a rule of thumb, aim for a weight that you can lift eight to 12 times with good form. To change the resistance, take out the pin and slide it into the stack at the location of your desired weight. You will see the weights written clearly on the side of the plates.
Variation
The cable machine has two weight stacks and comes equipped with multiple handles and attachments. A cable curl with a straight bar is just one exercise to do for your biceps. You also have the ability to use both sides of the machine at the same time with two-arm low pulley curls. This variation requires a set of single handles. Stand between the weight stacks with your feet hip-width apart and arms out to your sides with your palms facing up. Keeping your upper arms tight to your sides, lift the handles up toward your shoulders and squeeze your biceps. Slowly lower the handles and repeat.
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