Standing Cable Curl (Machine)

1.   Select a weight that you're able to use for six to ten reps with strict form.

2.  To the cable, attach a bar that is either straight or slightly bent.

3.   Squat with your back kept straight and grasp the bar with your palms facing up.

4.   Stand up slowly, holding the bar with your arms completely straight.

5.   Adjust the width of your grip so your hands are 8 to 12 inches apart.

6.   Move forward or back until you are standing 2 to 3 feet from the stack. (You should be holding the bar about 6 to 12 inches away from your thighs.)

7.   With your upper arms close to your torso, slowly begin to curl the weight.

8.   Stop when your hands are strictly aligned with the lowermost part of your chest.

9.   Extend your arms very slowly, keeping your arms against your sides.

10.   Extend your arms completely before you begin another rep.

11.   Repeat until you reach failure (you can't perform any more reps with strict form).

Other Key Points and Reminders

  Keep your neck and shoulders relaxed and your wrists as straight as you can.
  Don't arch your back or tuck your chin at any point during this lift.
  Steady your upper arms and hold them firmly against your sides.