- 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.
- Stand beside a low cable, holding the handle with a neutral grip.
- Curl the handle upward while rotating your palm toward your shoulder.
- Keep your elbow stationary and squeeze your biceps at the top.
- Reverse the rotation while slowly lowering the handle.
- 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.
