cable curl

Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable attachment with an underhand grip, palms facing up. Keep your elbows close to your sides and your upper arms stationary. Exhale and curl the cable attachment towards your shoulders, contracting your biceps. Pause for a moment at the top of the movement, squeezing your biceps. Inhale and slowly lower the cable attachment back to the starting position. Repeat for the desired number of repetitions.