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Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary

Stand straight and hold a barbell at your shoulder width using a pronated grip (palms facing down) with your elbows positioned close to your torso. It will be your initial position. Keeping your upper arms stationary and the biceps contracted, curl the barbell while breathing out. Continue the upward movement until the biceps are