This is a resistance exercise that targets the biceps, the muscles located at the front of your upper arms. It is typically performed using a cable machine found in most gyms. It's an effective exercise to strengthen and tone the biceps while offering the benefit of constant tension on the muscle throughout the entire range of motion.
First, position the cable pulley above head height, then grab the handle in one hand and position yourself at a perpendicular angle to the pulley. Also make sure you are far enough away that there is nobend in your arm and they are pointing at the pulley and your palm facing up.
This is the starting position.
From here curl your hand towards you, by bending at the elbow until the arm is fully flexed or as far as you can. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.