equipment

Cable

sets

3

reps

10-15

rest

45-60 sec

1. Set a pulley to the lowest position and attach a straight or EZ bar.
2. Stand facing the machine about a foot back from the pulley.
3. Take the bar with an underhand grip at shoulder width.
4. Stand tall with your elbows tucked at your sides.
5. Brace your midsection and let your arms hang extended.

1. Curl the bar up by bending your elbows.
2. Keep your upper arms fixed at your sides.
3. Continue until the bar reaches roughly chest height.
4. Squeeze the biceps briefly at the top.
5. Let the bar lower under control until your arms are fully extended.

Exhale as you curl the bar up, inhale as you lower it.

• Keep your elbows pinned and still.
• Stand close enough that the cable pulls straight down at the bottom.
• Keep your torso upright without leaning back.
• Resist the cable on the way down instead of letting it snap your arms straight.
• Keep your wrists neutral.

• Leaning back to counterbalance a heavy stack.
• Letting the elbows travel forward and upward.
• Letting the cable pull the arms down quickly.
• Standing too far back so the tension angle is wrong.
• Shrugging the shoulders during the curl.

From arms fully extended to the bar at chest height. The cable keeps tension across the whole range, so use all of it.