Standing Short Bar Pulley Curl
Short bar provides bilateral curl with cable tension — great beginner curl variation
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Biceps. Secondary: Brachialis, Forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 12 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- using a short bar and pulley, curl the bar towards you
Equipment
- pulley optional
Coaching tips
Benefits
Short bar provides bilateral curl with cable tension — great beginner curl variation
Common mistakes
Swinging elbows; not curling through full range
Make it harder
Slow eccentric; increase resistance
Make it easier
Reduce resistance; use single arm
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.