Cable Curl

Hold the bar and stand one step back, where the cable stays under tension. Lift your chest, brace your core, and keep your elbows gently by your sides.

Squeeze your biceps and slowly curl the handle up. Keep your torso from leaning back and your elbows in the same position.

Slowly lower the handle and feel your biceps lengthen. Keep the cable under tension even when your arms are fully extended.

Try to focus more on your biceps on the way down than on the way up. If your elbows drift forward, your biceps work less, so check that they stay by your sides.

Leaning back against a heavy weight turns the lift into a lower-back swing. Lower the weight if needed; keeping your torso still and lowering slowly comes first.

Exhale as you curl and inhale as you lower. Steady breathing also helps keep your elbows from being pushed forward.

Unlike a barbell curl, the cable keeps tension on your arms even when they are fully extended. Do not over-curl your wrists; keep your forearms and the backs of your hands in one line to protect your wrists through the set.