Setup
Stand facing a low cable pulley with feet shoulder-width apart. Grasp the straight bar or rope attachment with an underhand grip, arms fully extended, and step back slightly to create tension in the cable.
How to do it
- Keep your elbows pinned at your sides throughout the entire movement
- Curl the handle upward by contracting your biceps until your forearms touch your biceps
- Squeeze hard at the top position for a one-count
- Lower the weight with control, resisting the pull of the cable
- Maintain constant tension by not letting the weight stack touch down between reps
Watch out for
- ✗Swinging the torso backward or using momentum to lift heavier weight
- ✗Letting the elbows drift forward or flare out to the sides
- ✗Rushing the lowering phase and losing tension in the biceps