- Grab a single handle next to a low pulley machine. Stand at the side of the weight stack at shoulder width apart. Make sure your feet planted firmly on the ground. Bend your knees slightly. In other words, do not lock your knees.
- Elbows and palms should face forward (facing the sky). Use the other hand (your non lifting arm) to grab your waist to keep you in balance.
- Slowly curl the single handle upwards (in an arc-like motion) while keeping the upper arm stationary. Your forearm is the only one moving towards your bicep.
- Hold the contraction as you squeeze your bicep.
- Lower the single handle back down until your arm is almost fully extended.
- Switch arm.
- Do 8 to 12 repetitions for 1 set, 3 sets for each hand.
- For advanced user, you can try doing it on a bosu because it requires you to use your core muscles.
- Start with your weakest arm.
- Do not lean back while you are curling the weight up.
- If you are lifting heavy weight, you can put a leg forward for stability.
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