Barbell Curl vs Overhead Cable Curl

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.

Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

Slowly begin to bring the bar back to starting position as your breathe in.

Repeat for the recommended amount of repetitions.

To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.

Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.

Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.

While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.

While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.

Repeat for the recommended amount of repetitions prescribed in your program.