Standing Cable Curl

Stand up straight while holding a cable curl bar or a rope that is attached to a low pulley.

Position your hands at around shoulder width apart while keeping your elbows close to your body. Your palms should be facing up towards the ceiling.

Exhale and slowly begin to bring the rope or bar up while keeping the upper arms stationary. Continue this motion until your biceps are fully contracted and your hands are at shoulder level.

Pause briefly and squeeze the biceps.

Slowly begin to lower the bar or rope back to its starting position.