CABLE BICEPS CURL

1. Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley . Grab the cable bar at shoulder width and keep the elbows close to the torso . The palm of your hands should be facing up . This will be your starting position .
2. While holding the upper arms stationary , curl the weights while contracting the biceps as you breath out . Only the forearms should move . Continue the movement until your biceps are fully contracted  and the bar is at shoulder level .Hold the contracted position for a second as you squeeze the muscle .
3. Slowly begin to bring the curl bar back to starting position as your breath in .
4. Repeat for the recommended amount of repetitions .

               VARIATION:-

                                          You can also perform this movement using an E-Z barbell attachment or single handles .