1. Set up the cable machine with a handle attachment at the low setting.
2. Stand beside the cable machine, feet shoulder-width apart, with the machine to one side of your body.
3. With your body facing forward, grab the handle with the hand closest to the machine and start with your arm fully extended.
4. Keep your elbow stationary at your side, and palm facing inward in a neutral grip.
5. Curl the handle upward toward your shoulder, contracting your biceps as you lift. Ensure that only your forearm is moving.
6. Squeeze the biceps at the top of the movement for a moment.
7. Slowly lower the handle back to the starting position, controlling the weight throughout the descent.
8. Repeat for the desired number of reps and then switch arms.
It's important to keep your movements controlled, your torso stable, and to avoid using momentum to lift the weight. Adjust the weight as necessary to maintain proper form.
---
