Hold the right pulley cable with your right hand. Stand far enough from the machine so that the weight stack is supported with your arm at the side, your palm facing your thigh. Curl the handle, ...

Place the pin at the desired training weight in the machine’s weight stack. Grasp a small handle with a closed supinated grip with one hand. Place the feet shoulder or hip-width apart with the torso ...

Stand upright, holding a cable grip attached to a low pulley in each hand. Tuck your elbows in and grip the bar with your palms facing up. Keep your upper arms stationary, breathe out and curl up to ...

Keep a flat bench in front of a height-adjustable high-pulley machine, at a distance of about a foot from the weight stack. Fix the pulley at a height of three or four feet above the bench. Attach a ...