How to do it
Squeeze your bicep hard for one second at the top of each curl.
- 1
Sit on a bench with a cable pulley positioned low.
- 2
Grasp the handle with one hand with a supinated grip (palm facing up).
- 3
Place the elbow of your working arm against your inner thigh for stability.
- 4
Curl the handle up towards your shoulder, keeping your upper arm still.
- 5
Slowly lower the handle back to the starting position.
- 6
Complete the desired number of reps before switching arms.
Expert tip
Keep your upper arm stationary and elbow close to the body to isolate the bicep muscle effectively.
Common mistakes
- ✕Flexing the wrist during the curl
- ✕Swinging the torso to start the curl
- ✕Cutting the range short at full extension