Cable Bicep Curl Steps:
Step 1: Place a rope attachment on a low pulley and stand facing the machine. You should be about 12 inches away from it.
Step 2: Grasp the rope with a palms-in grip. Stand straight up while keeping the natural arch of your back and torso stationary.
Step 3: Pull your elbows into your side and keep them in position during the entire exercise. This is the starting position for the exercise.
Step 4: Use your biceps to pull your arms up until your biceps touch your forearms. Exhale as you do so.
Step 5: Stop for a second at the top and hold for a second while squeezing your biceps, then slowly bring your weight back to the original position.
Step 6: Repeat the process for the desired number of repetitions.