Cable Standing Biceps Curl

  1. Stand straight facing the machine, grab the handle so that your palms are facing up. Straighten up keeping natural position and your upper body stationary. Keep the elbows close to the torso and motionless throughout the entire exercise. Only forearms should move. Hold the upper arm (from elbow to shoulder) stationary. This will be your starting position.
  2. Exhaling and contracting the biceps, curl the weights until the biceps are fully contracted and the handle is at shoulder level. Make a brief pause as you squeeze your muscles.
  3. Inhaling, slowly lower your arms back to the starting position.
  4. Repeat for the required amount of repetitions.