1. Attach a straight bar to a low pulley on a cable machine and select the desired weight.
2. Stand facing the machine with your feet shoulder-width apart for stability.
3. Grab the bar with an underhand grip (palms facing up), keeping your hands shoulder-width apart.
4. Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
5. Exhale as you curl the bar upward by contracting your biceps. Keep the movement controlled, without swinging your back or using momentum.
6. Continue lifting the bar until your biceps are fully contracted and the bar is at shoulder level. Squeeze your biceps hard at the top of the movement.
7. Inhale as you slowly lower the bar back down to the starting position, resisting the weight as you extend your arms fully.
8. Repeat for the desired number of repetitions and sets.
Tips: Keep your elbows stationary and do not let them move forward as you lift the weight. Do not lean backwards or use your back to lift the weight. Keep your core engaged to stabilize your body throughout the exercise. It's important to select a weight that allows you to perform the exercise with proper form and full control of the movement. Avoid locking your elbows at the bottom of the movement to keep tension on the biceps.
---
