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  • Cable Seated Bilateral High Curl

    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.

  • Cable Single Arm Twisting Curl

    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.
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