Things You'll Need:
- cable pulley machine
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Step 1
Set up your weights and your position correctly. Begin by positioning the cable pulleys at about shoulder height. If they are placed too high or too low, you won't target the bicep muscle directly and, worse, you may end up injuring yourself.
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Step 2
Stand between the cable pulleys so that you are directly in the middle of the stacks. Your feet should be approximately shoulder-width apart. You should be facing outward. Grab the handles with each hand, so your palms are facing up. Your arms should now be outstretched so that your body makes the shape of a "T."
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Step 3
Curl your palms towards your shoulders to execute the contraction phase of the lateral cable bicep curl. You want this to be a smooth, gliding motion. You should not be jerking the cables or twisting your body heavily to either side. Your upper arms should remain still, with only the elbows moving like a hinge.
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Step 4
Release your arms back to your starting position. This is the extension phase of the movement. Always, keep your back straight and your core strong. One upward curling motion (contraction) followed by a release (extension) constitutes a complete repetition.
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Step 5
Repeat this movement multiple times. You should choose an amount of weight that is challenging. You should perform about 10 to 12 repetitions to muscle fatigue. Once you have mastered the motion and feel comfortable with the weights, you can increase your bicep development by doing 2 or 3 sets of 10--12 repetitions.
