Standing Biceps Cable Curl

Start by positioning yourself squarely in front of a cable machine, feet shoulder-width apart. Set your desired weight and grip the cable bar with an underhand grip. Keep your elbows close to your body. The upper arms should be stationary throughout. Begin by curling the weight while keeping the upper arms stationary, exhale as you perform this portion of the movement. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Finally, slowly lower the cable bar back to the original position, while inhaling.