Cable Biceps Curl (Low Pulley)

Poulie basseBarre droite ou corde

Beginner

Dosage recommandé

Séries

3-4

Reps

10-12 Rest 60-90 s (hypertrophy). 2-3 x 15-20 reps (endurance)

TIMER
REPOS

15s

30s

45s

1:00

1:30

2:00

2:30

3:00

3:30

4:00

4:30

5:00

Arms

Tap to explore

Execution

Attach the straight bar or rope to the low pulley

Face the machine, feet shoulder-width apart

Grip the bar underhand, arms at your sides

Elbows pinned to the body, locked in position

Curl the bar up toward the shoulders

Squeeze the biceps at the top (1 s)

Lower slowly in a controlled manner