Instructions:
- 1Stand in front of a cable machine, firmly planting your feet shoulder-width apart.
- 2Grasping the bar with an underhand grip, take a few steps back from the machine.
- 3Keep your elbows close to your body and freely hanging, just slightly bent.
- 4Curl the bar towards your body until your forearms are in a vertical position.
- 5Slowly extend your elbows and lower the bar back to the starting position.
Tips:
- Keep your back straight and shoulders relaxed to avoid muscle strain.
- Make sure to curl from the elbow, avoid using your back or shoulders.
- Maintain a steady rhythm, don't let the weights touch the stack when lowering back down.
- Focus on squeezing your biceps at the top of the movement for optimal muscle growth.