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Stand facing a cable machine, attaching a straight bar or EZ bar handle to the low pulley. Grab the handle with an underhand grip, hands shoulder-width apart, and step back slightly to create tension, keeping your elbows tucked close to your sides. Keeping your upper arms stationary, curl the handle upwards towards your shoulders, squeezing your biceps at the top. Slowly lower the handle back to the starting position, controlling the eccentric phase, to maximize constant tension on the biceps.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
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