Barbell Curl vs Standing One-Arm 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.

Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.

Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.

Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.

Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.

Repeat for the recommended amount of repetitions.

Switch arms while performing this exercise.