Cable Standing Single-Arm Preacher Curl

1. Setup:
- Adjust the height of the cable machine so that the handle is at a low position.
- Position a preacher curl bench in front of the cable machine.

2. Positioning:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the handle with one hand and take a step back to create tension in the cable.
- Lean forward slightly and rest your upper arm on the preacher curl bench, ensuring your elbow is positioned at the edge of the bench.

3. Starting Position:
- With your elbow supported by the bench, your forearm should be hanging straight down toward the ground while holding the handle.
- Keep your other hand at your side or placed on your hip for balance.

4. Movement:
- Exhale as you slowly curl the handle up toward your shoulder, keeping your elbow stationary on the bench.
- Ensure you are using your bicep to perform the movement, avoiding any shoulder movement.
- Hold the peak contraction for a moment at the top of the curl.

5. Return:
- Inhale as you slowly lower the handle back to the starting position, fully extending your arm without locking your elbow.

6. Repetition:
- Repeat for the desired number of repetitions (typically 10-15).
- Switch arms and repeat the exercise on the other side.

Tips:
- Maintain a slow and controlled movement throughout the exercise.
- Keep your back straight and avoid using momentum to lift the weight.
- Start with a lighter weight to ensure proper form and technique.