Cable Seated Curl

Sit on a flat exercise bench facing a low pulley cable machine and grip the straight bar attachment with an underhand grip.

Plant your feet firmly on the floor and rest your elbows gently against your inner thighs or keep them fixed at your sides.

Exhale as you bend your elbows and curl the bar upward toward your chest, keeping your upper arms stationary.

Hold the peak contraction briefly at the top while squeezing your biceps.

Inhale as you slowly lower the bar back to the starting position with control, fully extending your arms.