1) Find the cable machine and attach a straight bar attachment (if possible the rotating one). Lower the cable pulley to the bottom.
Plant your feet firm on the ground at shoulder width apart. Grab the straight bar with your hands at shoulder width and your palms facing upwards.
Keep your elbows slightly bent and do not fully extend them.
2) Curl the weight up. At the top of the movement - squeeze your biceps.
3) Slowly lower the weight back to your starting position.
- Remember to not fully extend your elbows (lock them). Cables apply more of a dispersed constant tension on the muscle. By not locking your elbow at the bottom you are multiplying to time-under-tension for your biceps.