A standing curl with a single handle on a low pulley, one arm at a time. Evens out left-right differences and keeps tension on the biceps through the whole range.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand beside or facing a low pulley holding a single handle with an underhand grip, arm straight, elbow at your side and the other hand on your hip.
Brace and keep the upper arm still.
Curl the handle up until the forearm meets the biceps.
Squeeze at the top.
Lower slowly to full extension, then switch arms after the set.
Breathing: Exhale as you curl, inhale as you lower.
Elbow pinned
Hips square
Constant tension
Twisting the torso toward the pulley
Elbow drifting forward
Letting the stack rest between reps
Stand far enough from the stack that the weight never touches down mid-set.