1 - Attach a single handle to a low cable pulley and stand facing the machine.
2 - Hold the handle with one hand using an underhand grip, then hinge slightly forward and brace your working elbow against the inside of your thigh or just above your knee.
3 - Start with your arm extended toward the pulley while keeping your chest up, shoulder stable, and wrist neutral.
4 - Curl the handle upward toward your shoulder by bending only at the elbow, squeezing your biceps at the top of the movement.
5 - Lower the handle slowly back to the starting position until your arm is nearly fully extended, maintaining tension on the cable.
6 - Repeat for the desired number of repetitions, then switch arms.
