cable concentration curl

Sit on a bench or chair with your feet flat on the floor and your knees slightly bent. Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh. Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps. Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position. Repeat for the desired number of repetitions, then switch arms.