Low Frontal Biceps Curl with Cable
Find an available cable machine and attach a handle to each pulley cable Position the handles at the level of your knees. Set the cable to an appropriate weight. Start with a light weight as you're learning if you're a beginner.
Sit or stand in between both cables, with each cable on one side of your body, with your feet shoulder-width apart. Keep your knees slightly bent and engage your core.
Grip the cable handles with your palms facing upwards and your elbows tucked into your sides or at 25 degrees of separation, depending on what type of cable pulley you are using. The cables should have tension when your arms are extended straight to the sides.
Flex and curl the weight towards your shoulders. You should have a slight bend in your elbows when in the starting position. Keep your upper arms stationary and use your biceps to completely curl the cable attachment towards your shoulders up to chest level.
Squeeze and flex the biceps muscle at the top of the movement, holding briefly. Slowly lower the cables back down to the starting position in a controlled movement to work the eccentric part of the lift. For a full range of motion, extend your arms fully without locking the elbows.
Repeat for the desired number of reps while focusing tension in your biceps. Keep your chest up, abs engaged, and use only your arms to lift the cables. Take breaks as needed between sets or change the resistance to modify difficulty.
