This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
Isolate and build! Using the cable machine to work your biceps ensures you maintain resistance on both the curl up and return.
Attach the long bent bar to the lowest setting on a cable machine. Stand facing the machine with your feet slightly staggered. Hold the bar with your arms fully extended down toward the floor. Hold the bar in an easy open-handed grip, with your hands about shoulder-width apart in front of your groin. Keep your elbows in front of your body line and make sure they stay there throughout the movement (see Photo 1).
- From the starting position, use a scooping motion to lift the bent bar up in a curl. Keep the top half of your arms stationary as you curl the bar up toward your chest. Make sure you lift with your biceps and not with your shoulders or body; keep your core engaged and do not swing your body (see Photos 2 and 3).
- When you reach the top of the curl, flex your biceps to make sure you get the full range of motion, and then reverse the movement and return the bar to the starting position. Resist the weight all the way down. Do not fully lock your elbow at the bottom, and move right into the next curl without allowing your bicep to rest (see Photos 4 and 5.