Seated Cable Two Arm Curls
Sit on seat or bench in good body alignment (abs tight, chest up, back straight) with feet in comfortable position, and position body so cables are at the side. Grip handles (low pulley) and position upper arms perpendicular to the floor. In a controlled motion, keeping upper arms perpendicular to the floor, curl weight up. 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.