1 - Attach a single handle to a low cable pulley and select an appropriate weight.
2 - Stand facing away from the cable machine, holding the handle in one hand with your palm facing forward or slightly inward.
3 - Step forward until there is tension on the cable and allow your working arm to extend slightly behind your body while keeping your chest tall and shoulder stable.
4 - Keep your elbow fixed in place behind your torso, then curl the handle upward by bending your elbow and contracting your biceps.
5 - Squeeze at the top of the curl without letting your shoulder roll forward or your elbow drift excessively.
6 - Lower the handle slowly back to the starting position until your arm is extended and the biceps are stretched.
7 - Repeat for the desired number of repetitions, then switch arms.
