How to do it
Squeeze your bicep hard for one count at the top of each rep.
- 1
Attach a single handle to a low pulley cable and select the appropriate weight.
- 2
Stand facing the cable machine with your feet shoulder-width apart.
- 3
Grasp the handle with one hand, palm facing up, and arm fully extended.
- 4
Curl the handle towards your shoulder, keeping your upper arm stationary.
- 5
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 close to your torso and prevent it from moving forward to isolate the bicep muscle effectively.
Common mistakes
- ✕Swinging the upper arm forward to curl
- ✕Rocking the torso to help lift the weight
- ✕Letting the wrist curl inward at the top