1. Setup:
- Adjust the cable machine so that the pulley is at the lowest setting.
- Attach a single handle to the cable.
2. Positioning:
- Sit on the bench or seat, keeping your back straight and feet flat on the ground.
- Select an appropriate weight that you can lift comfortably.
- Grip the handle with your right hand, ensuring your palm is facing forward and your elbow is close to your torso.
3. Starting Position:
- Allow the handle to rest at your side, with your arm fully extended.
- Keep your left arm resting comfortably on your knee or thigh.
4. Movement:
- Exhale as you curl the handle up towards your shoulder by flexing your elbow.
- Keep your upper arm stationary; only your forearm should move.
- Hold the contraction at the top for a brief moment.
5. Return Motion:
- Inhale as you slowly lower the handle back to the starting position, fully extending your arm.
- Maintain control throughout the movement to avoid using momentum.
6. Repetitions:
- Perform 10 to 15 repetitions with your right arm.
- Switch to your left arm and repeat the exercise.
7. Tips:
- Keep your core engaged to maintain stability.
- Avoid swinging your body or using your back to lift the weight.
- Focus on a smooth and controlled motion throughout each repetition.
