How to do it
Squeeze your bicep hard for one full second at the top of each curl.
- 1
Stand next to a cable machine with the handle attached at the lowest setting.
- 2
Grab the handle with the hand closest to the machine and stand with feet shoulder-width apart.
- 3
Curl the handle towards your shoulder, keeping your elbow fixed at your side.
- 4
Slowly lower the handle back to the starting position.
- 5
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 during the curl.
Common mistakes
- ✕Stepping too close to the cable stack
- ✕Letting the arm drift behind the torso
- ✕Twisting the torso toward the machine