Bicep curls with the lower cable

This can be performed with either one or two hands. Unlike the barbell, where the biceps practically rests at the top of the trajectory, here, even at the top, the muscle is forced to overcome the tension of the cable.

Nuances and Mistakes

1. The further you move away from the pulley, the harder it will be for your biceps at the top of the range. Here, gravity acts not downward but to the side of the cable. Thus, even if you throw your arms back, your biceps will still remain under tension.

2. You should straighten your arms fully. This will make the range of motion longer, which means it will improve the efficiency of the exercise.

3. Unlike the barbell, where the load on the arms at the beginning and end of the movement is less than in the middle, during cable curls the load is evenly distributed throughout the entire trajectory.

4. Theoretically, this exercise can be done even lying down. Practically, I haven't tried it. But those who enjoy experimenting might give it a shot.

5. You can use different handles that simulate a straight or curved bar. This allows you to shift the load from the outer head of the biceps (straight handle) to the inner (curved).