1)Position a pulley on the closest setting to the floor on a cable machine.
2)Attach a handle or use the cable and “cable ball” like I do. Grasping the cable with you right hand, position your body so that your right side is adjacent to the pulley, stand with feet shoulder width apart, knees slightly bent, and shoulders back. This is your starting position.
3)Now slowly curl the wight towards your left pec, keeping your palm facing your body and forearm tight to your body(almost scraping). Squeeze bicep at the top and return to the starting position for one rep. Repeat on opposite side.