Low Pulley Curls

Stand facing the machine, grasping the handles with an underhand grip (thumbs facing away from each other):

• Inhale and bend the elbows to raise the forearms.
• Exhale at the end of the movement.

This exercise focuses the effort on the biceps brachii and works the muscle intensely.

Low pulley curls can be varied by using different equipment, such as a rope attachment or a straight bar attachment, and by using different grips (such as a neutral grip or hammer grip).

Additionally, you can perform the exercise with one arm at a time (unilateral) or both arms simultaneously (bilateral).
Other variations include using a slow, controlled tempo, or incorporating a pause at the top of the movement.

Comment: In addition to its role as a forearm flexor, the biceps brachii is the most powerful supinator.