How to do it
Set your feet hip-width apart with a slight knee bend for stability.
- 1
Attach a straight bar to a low pulley cable machine and grab it with a close underhand grip.
- 2
Stand upright with your torso straight and curl the bar while keeping your elbows close to your body.
- 3
Squeeze your biceps at the top of the movement and hold briefly.
- 4
Slowly return to the starting position while maintaining tension on the biceps.
- 5
Repeat for the desired number of repetitions.
Expert tip
Stand upright and avoid using your body momentum; let your biceps do the work.
Common mistakes
- ✕Elbows drifting forward during the curl
- ✕Flexing the wrists during the contraction
- ✕Using a wide grip on the straight bar