Getting Started

• 1

  Start by adjusting the cable machine for overhead curls.

• 2

  Set the pulley at the highest position, located at the top of the cable machine.

• 3

  Attach a straight bar to the cable.

• 4

  Stand upright with your feet shoulder-width apart, gripping the bar with an overhand grip.

• 5

  Keeping your elbows close to your head, curl the bar up towards your forehead.

• 6

  As you curl the bar up, keep your upper arms still and focus on using your forearms to move the weight.

• 7

  Once the bar is at shoulder height, pause and squeeze your biceps.

• 8

  Slowly lower the bar back to the starting position.

• 9

  Repeat for desired number of reps.