Standing curls at the cable will remind you of the standing barbell curls, where you can find more info. Since they are basically the same exercise I will limit the explanation here to avoid being redundant. PRIMARY MUSCLE: Biceps SECONDARY MUSCLES: Forearms, Shoulders EQUIPMENT: Cable machine with low pulley, 1 bar handle TYPE: Isolation INITIAL POSITION: Stand in front of a pulley machine and grasp the flat bar handle with underhand grip (palms face up) and fully extend your arms. Slightly bend your knees so you don’t stress your back and gain more stability at the same time. MOVEMENT: Curl and bring your hands towards your shoulders till you reach the maximum contraction of the biceps. Then slowly return to the initial position. BREATHING: Exhale during the contraction and inhale when you extend your arms. TIPS and ERRORS: Don’t bend your body to help perform the movement and keep your elbows in the same position. For all updates : ★ SUBSCRIBE Us on You Tube : http://bit.ly/2qJbSrS ★ LIKE us on Facebook : https://www.facebook.com/sangramchouguleofficial/ ★ Follow us on Twitter : https://twitter.com/SangramChougule