For this exercise you will need a cable machine with two low pulley extensions. Set up by attaching a single handle to each of the two low pulley cables and selecting the weight you want to use on each stack.

Grasp one handle with an underhand grip, then step over and grasp the other.

Standing in the center of the two pulleys, take a step forward.

Your arms should be fully extended and slightly behind your body.

Keeping your elbows fixed in position, slowly curl your arms up as far as possible.

Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.

Repeat for desired reps.

Exercise Tips:

It's important to keep your body and upper arms fixed throughout the entire set.

Control the weight when lowering it down.Do not let it "drop".

Don't allow the elbows to come forward as you curl up the weight.They must stay behind the body.