Cable Drag Curl

1. Start by standing in front of the cable machine, facing away from it with your feet shoulder-width apart.

2. Attach a rope to the low pulley cable machine.

3. Grab the rope with both hands using an underhand grip (palms facing up) and hold it against your thighs. Your hands should be close together, and your arms should be fully extended downwards.

4. Keep your elbows close to your torso and fixed in place.

5. Without moving your upper arms, exhale and curl the rope upwards towards your shoulders by contracting your biceps. Ensure you keep the rope in contact with your body or as close as possible throughout the movement.

6. Squeeze your biceps hard at the top of the movement for a second.

7. Inhale and slowly lower the weight back to the starting position while keeping continuous tension on the biceps.

8. Repeat for the desired number of repetitions.

Make sure to maintain a straight posture without swinging your body to lift the weight, as this can reduce the effectiveness of the exercise on the biceps and increase the risk of injury. Adjust the weight according to your capability, ensuring you can perform the exercise with good form throughout the set.

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