How to do it
Keep a slight knee bend with your weight centered between both feet the entire set.
- 1
Stand facing the cable machine with the pulley set low and the bar attached.
- 2
Grab the bar with an underhand grip, hands shoulder-width apart.
- 3
Curl the bar up towards your chest, keeping your elbows stationary.
- 4
Squeeze your biceps at the top of the movement.
- 5
Slowly lower the bar back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your torso and avoid swinging to maintain strict form and bicep isolation.
Common mistakes
- ✕Extending the wrists backward during the lift
- ✕Dropping the bar quickly on the way down
- ✕Standing too far back from the cable machine