Cable curls are a great isolation exercise for targeting the biceps using a cable machine. Here's a step-by-step guide on how to perform cable curls:

Muscles Targeted:

• Primary: Biceps
• Secondary: Forearms

Equipment Needed:

• Cable machine with an adjustable pulley system
• Straight or EZ bar attachment

Steps:

1. Set Up:

• Adjust the cable machine to the lowest position and attach a straight or EZ bar to the cable.
• Stand facing the cable machine with your feet shoulder-width apart.

1. Grip:

• Grab the bar with an underhand grip (palms facing up). Your grip should be slightly wider than shoulder-width.

1. Starting Position:

• Stand far enough away from the machine so that your arms are fully extended. Your body should be upright with a slight forward lean.

1. Curling Movement:

• Inhale and brace your core.
• Exhale as you curl the bar towards your shoulders by bending your elbows. Keep your upper arms stationary; only your forearms should move.

1. Top Position:

• At the top of the movement, your forearms should be close to your biceps, and the bar should be near your shoulders.

1. Squeeze:

• Squeeze your biceps at the top of the movement to maximize the contraction.

1. Lowering Phase:

• Inhale and slowly lower the bar back to the starting position in a controlled manner. Fully extend your arms but maintain tension on the biceps.

1. Repetition:

• Perform the desired number of repetitions, focusing on the quality of the movement.

1. Focus on Form:

• Keep your elbows close to your torso and avoid swinging the bar using momentum.
• Maintain a controlled and deliberate pace throughout the exercise.

1. Variations:

• You can also perform single-arm cable curls by using a single handle attachment. This can help address any muscle imbalances.

1. Finishing:

• Once you've completed the set, carefully release the bar.

Tips:

• Choose an appropriate weight that challenges you but allows you to maintain proper form.
• Focus on keeping your wrists in a neutral position throughout the movement.
• Ensure a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.

As always, if you have any pre-existing conditions or concerns, it's advisable to consult with a fitness professional or healthcare provider before incorporating new movements into your workout routine.