- Use a handle attachment. The cable should be set all the way to the bottom of the machine.
- Face away from the cable machine. Stagger your stance so you have a better base of support.
- Face your palm downwards. Flex at the elbow and extend.
- Sit between high cables with arms extended outward and palms facing upward.
- Curl both handles toward your head while keeping your upper arms stationary.
- Squeeze your biceps, then slowly straighten your elbows.
- Sit between high cables with your arms extended outward and palms upward.
- Curl one handle toward your head while keeping your upper arm stationary.
- Slowly extend your elbow, then repeat with the opposite arm.
- Stand between high cables, holding the handles in each hand.
- Pull both elbows downward and inward toward your sides.
- Squeeze your lats, then slowly extend your arms outward.
