Set up for the seated cable curl bygetting a flat or adjustable bench and placing it facing a low pulleycable machine.

Attach a straight bar to the low pulley and select the weight you want to use on the stack.

Sit on the end of the bench facing the cable machine with your feet and knees together.

Grasp the bar with an underhand grip (palms facing up) with your hands around shoulder width apart.

Pull the weight back until your elbows are at your sides.

Keeping your elbows fixed, slowly curl the weight up as far as possible.

Pause and squeeze the biceps.Then slowly lower the weight back to the starting position.

Repeat for desired reps.

Exercise Tips:

Don't lean or swing back as you curl the weight upwards.Using an adjustable bench will stop you from doing this as you'll have a back rest.

Keep your elbows tucked in at your sides and don't allow them to come forward as you curl the weight up. Focus on only allowing your forearms to move.

And finally, keep the rep timing slow and control the weight during the set.