How to do a cable curl

Setup:

1. Cable Machine: Stand facing a low-pulley cable machine.
2. Attachment: Attach a straight bar, EZ-curl bar, or rope handle to the low pulley.
3. Grip and Stance: Hold the attachment with an underhand grip (palms facing up) at shoulder-width or slightly wider. Stand tall with feet shoulder-width apart and core engaged.
4. Body Position: Position yourself a few inches away from the machine so there's tension on the cable even with your arms extended.

The Lift:

1. Initiate the Curl: Keeping your elbows tucked by your sides, curl the attachment up towards your shoulders.
2. Peak Contraction: Squeeze your biceps at the top of the movement, holding the contraction briefly.
3. Controlled Lowering: Slowly lower the attachment back to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Elbow Position: Ensure your elbows remain stationary and tucked close to your body throughout the movement.
• Slow and Controlled: Avoid using momentum. Focus on the contraction of your biceps.
• Full Range of Motion: Extend your arms fully at the bottom, but avoid hyperextending your elbows.
• Grip Variation: Experiment with different attachments and grip widths to find what works best for you.