Standing Cable Curls

(1) Begin with an underhand grip, keeping the torso stationary and the elbows close to the sides.

(2) Slowly raise the weight upward without moving the elbows.

(3) Once you've reached full contraction, slightly hold the weight for 1 to 2 seconds, then slowly lower the weight to the starting position.

Remember, keep the torso stationary and elbows close to your sides. By moving your grip closer, more emphasis can be placed on the long head or outer biceps. Breathing is also important, so breathe out as you move upward, and in as you lower the weight.