Cable Neutral-Grip Bicep Curl

1. Setup:
- Adjust the cable machine to the lowest setting.
- Attach a D-handle to each side of the cable.

2. Positioning:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp one handle with your right hand using a neutral grip (palms facing each other).
- Step back slightly to create tension in the cable. Your arm should be fully extended at your side.

3. Movement:
- Keeping your elbow close to your body, curl the handle upward towards your shoulder.
- Squeeze your bicep at the top of the movement, and hold for a moment.
- Slowly lower the handle back to the starting position, fully extending your arm while maintaining tension in the cable.

4. Repetitions:
- Perform 8-12 repetitions on the right arm, then switch to the left arm.
- Complete 2-3 sets per arm based on your fitness level.

5. Tips:
- Keep your core engaged and avoid swinging your body.
- Maintain a controlled movement throughout the exercise to maximize effectiveness.
- Adjust the weight on the cable machine to suit your strength level. Start light if you're a beginner.