How to do it
Brace your core and maintain a slight bend in your knees throughout the set.
- 1
Attach a single handle to a low pulley cable machine.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Grab the handle with one hand with an underhand grip (palm facing up).
- 4
Keep your elbow close to your torso and curl the handle towards your shoulder.
- 5
Squeeze your bicep at the top of the movement, then slowly lower the handle back to the starting position.
- 6
Repeat for the desired number of repetitions before switching arms.
Expert tip
Keep your elbow stationary and close to your body to isolate the bicep muscle effectively.
Common mistakes
- ✕Leaning the torso backward during the curl
- ✕Letting the wrist flex during the lift
- ✕Dropping the handle back without control