How to do it
Squeeze your forearm muscles for one second at the top of each curl.
- 1
Attach a straight bar to a low pulley cable machine.
- 2
Stand facing the machine, grab the bar with an underhand grip (palms facing up).
- 3
Curl the bar towards your shoulders, keeping your upper arms stationary.
- 4
Slowly lower the bar back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows stationary and close to your body to isolate the biceps and forearms effectively.
Common mistakes
- ✕Swinging the torso backward during the curl
- ✕Bending the wrists backward at the top
- ✕Cutting the range short at the bottom