One Arm Cable Curls
Position body so cable is at the side. Stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Grip handle (low pulley) and position upper arm perpendicular to the floor. Keep opposite arm stationary. In a controlled motion, keeping upper arm perpendicular to the floor, curl weight up, crossing the body. Contract biceps fully, without compromising form. While maintaining the controlled motion, return weight to starting position. Do not allow muscles to relax before next repetition.