Instructions:
- 1Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso.
- 2While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move.
- 3Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze the bicep muscles.
- 4Slowly begin to bring the bar back to original position as your breathe in.
- 5Repeat for the recommended amount of repetitions
Tips:
- Ensure only your forearms are moving. Avoid using your back or shoulders for the movement.
- Contract your biceps fully at the top of the movement, hold for a moment, and then lower slowly.
- Keep your upper arms stationary next to your chest throughout.
- Breathing plays an important role. Exhale while you curl the weights. It helps to provide the additional strength needed for the lift.