How to do it
Pause briefly at the top of each curl before extending your arms.
- 1
Attach a straight bar to a low pulley cable machine and lie on your back, feet flat on the floor.
- 2
Grab the bar with an underhand grip and extend your arms fully.
- 3
Curl the bar towards your shoulders while keeping your elbows fixed and exhaling.
- 4
Slowly extend your arms back to the starting position while inhaling.
- 5
Repeat for the desired number of repetitions.
Expert tip
Lie flat to prevent using your back and shoulders, isolating the biceps more effectively.
Common mistakes
- ✕Flaring the elbows outward during the curl
- ✕Lifting the head and shoulders off the floor
- ✕Flexing the wrists toward the shoulders