Cable Curl.

Make every rep count.

1. 01

   Attach a straight bar to the low pulley and choose an appropriate weight.

2. 02

   Stand facing the machine with feet shoulder-width apart, knees soft, and core braced.

3. 03

   Grab the handle with a neutral grip (thumbs pointing up). Start with arms straight and shoulders down and back.

4. 04

   Keeping your elbows pinned to your sides (don’t let them drift forward), curl the handle up in a smooth, controlled motion.

5. 05

   Pause at the top and squeeze your biceps.

6. 06

   Lower slowly to full extension without letting the stack slam—maintain tension the whole way.

7. 07

   Repeat for your target reps.