205 kcal
Cable Machine, Barbell, Flat Bench
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Biceps, Triceps
8 min
A classic single-joint biceps exercise using a cable machine to keep constant tension through the curl. Focus on keeping your upper arms pinned to your sides and moving only at the elbows.
Step 1
Stand tall facing the cable machine with your feet shoulder-width apart and your core braced. Grab the handle with an underhand grip and let your arms straighten without letting your shoulders roll forward. Keep your elbows close to your ribs and your wrists straight.
Step 2
Stand tall and curl the handle up until your hands are near the front of your shoulders. Keep your elbows pinned in place and avoid leaning back or shrugging. Squeeze your biceps hard for a brief pause at the top.
Step 3
Stand tall with your elbows still tucked to your sides and lower the handle under control. Let your arms straighten fully at the bottom without losing tension or letting the shoulders drift forward. Reset your brace and repeat.
