ONE-ARM CABLE CURL

START: Stand facing a cable stack and hold a low pulley
handle in one hand. Turn your wrist out by shifting your
body slightly sideways. Your working arm should still
face the weight stack so the movement occurs in a
vertical plane, not across your body.
MOVE: Slowly curl the handle up, concentrating solely
on your biceps; hold the contraction at the top. For
balance and stability, keep a slight bend in your knees
and lean in toward the weight stack. “Turning your
wrist out at the top will place the emphasis squarely on
the biceps, increasing the peak contraction,” Mike says.