How to do it
Keep a slight bend in both knees to protect your lower back during the curl.
- 1
Set the pulley to the lowest position and attach a straight bar or handles.
- 2
Stand facing the cable machine, holding the bar or handles with an underhand grip.
- 3
Lean back slightly, keeping your feet shoulder-width apart.
- 4
Curl the bar towards your shoulders, keeping your elbows fixed in place.
- 5
Squeeze your biceps at the top of the movement.
- 6
Slowly lower the weight back to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows stationary and in line with your shoulders to isolate the biceps effectively.
Common mistakes
- ✕Rocking the torso to generate momentum
- ✕Bending the wrists backward during the curl
- ✕Dropping the weight fast on the eccentric