1)Position a Cable pulley at the lowest setting closest to the floor. (You can attach a handle or use the cable and “cable ball” like me)
2)Now grasp the cable or handle with your palm facing towards your body. Stand straight up with shoulders back, chest out, and elbow and upper arm pressing against your body(rib cage). This is you starting position.
3)Slowly curl the weight, raising your hand towards your shoulder. Palm should be facing in towards your body, upper arm and shoulders should not move. Squeeze biceps at top and return to starting position for one rep.