Cable Curls

Tutorial

1. 1
   Position an adjustable bench in the middle of two cable towers with the backrest upright and start adjusting the cable at foot height. It is best to use two simple handles.
2. 2
   Sit on the flat bench and tense your back and stomach so that your upper body remains straight. Grasp a handle with each hand (right hand - right tower; left hand, left tower) and hold it so that your palms are facing forward (supinated). Your arms should now be pulled behind your body by the weight and your biceps should be under slight tension.
3. 3
   Now bend your arms forcefully until you have reached the maximum bend in your elbows and your hands are close to your shoulders. Exhale and tense the biceps hard.
4. 4
   Release the bend in your elbows slowly and in a controlled manner until your arms are fully extended and back in the starting position. Breathe in as you do this.
5. 5
   One repetition has now been completed. Repeat this process for the specified number of repetitions.