Biceps Curl with Cable (Standing)

• Attach a straight or angled bar attachment to the cable pulley at about shoulder height. Make sure the weight selection pin is at the lowest weight to start.

• Stand with your feet shoulder-width apart, knees slightly bent. Keep your back straight and core engaged throughout the movement.

• Grasp the cable bar attachment with an underhand grip (palms facing up). Your hands should be spaced about shoulder-width apart.

• Standing upright, bring your arms down so they are extended in front of your thighs with a slight bend in the elbows. This is the starting position.

• Keeping your upper arms stationary, exhale as you contract your biceps to curl the cable attachment up towards your shoulders. Focus on keeping your elbows tucked and motionless.

• Slowly lower the cable attachment back to the starting position as you inhale. Do not let the weights fully rest to keep tension on the biceps.

• Repeat for the desired number of reps or until muscle fatigue. Make sure to keep proper form and do not swing or use momentum to lift the weight.

• Adjust the weight selection pin to increase resistance as you get stronger. Always maintain control and proper form over heavy weight.