Technique
Stand facing the cable machine with a straight bar attached to the low pulley. Grasp the bar with an underhand grip and curl it toward your shoulders while keeping your elbows close to your sides. Lower the bar back to starting position.
A bicep isolation exercise that targets the biceps brachii and forearms through controlled curling movements using a straight bar attached to a cable machine for consistent resistance.
Stand facing the cable machine with a straight bar attached to the low pulley. Grasp the bar with an underhand grip and curl it toward your shoulders while keeping your elbows close to your sides. Lower the bar back to starting position.
Begin standing facing the cable machine, holding the straight bar with an underhand grip at arm's length.
Return to the starting position with arms fully extended, maintaining control throughout the movement.
Keep elbows close to sides, control the movement, squeeze biceps at top, maintain form
Swinging the bar, moving elbows away from sides, using momentum, not controlling the movement
Increase weight, add pause at top, perform single-arm variation, or use different grips.
Use lighter weight, perform with dumbbells, or practice basic curls first.
Maintain proper form to avoid elbow and wrist strain. Stop if you experience pain in the biceps, elbows, or wrists. Keep your back straight and avoid swinging the weight.