Stand facing a cable machine with your feet shoulder-width apart. Select an appropriate weight on the stack and attach a straight bar to the low pulley.
Grasp the bar with an underhand grip (palms facing up) with your hands about 6-8 inches apart.
Step back slightly from the machine, with your arms fully extended and a slight bend in your elbows to maintain tension on your biceps.
Keep your elbows close to your torso throughout the exercise to isolate the biceps.
Exhale and curl the bar upwards toward your chest in a smooth and controlled motion, keeping the upper arms stationary.
Contract your biceps fully at the top of the movement, squeezing for a second.
Inhale as you slowly lower the bar back to the starting position with control, ensuring that your biceps remain engaged.
Repeat for the desired number of repetitions and sets.
Safety Tips: Avoid using momentum to lift the weight; focus on using your biceps to perform the curl. Keep your back straight and your core engaged to provide stability and prevent injury. Start with a lighter weight to perfect your form before increasing resistance.
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