SETUP: Attach a D-handle a high pulley and stand at the other side of the cable station, letting your arm stretch out to the side. Keep your chest up & shoulders back to maintain good posture throughout this move.
REP: Curl the handle towards your shoulder by squeezing your biceps, keeping the cable in line with your shoulder throughout the entire rep (lots of people bring it in front of the body, which is much easier!). Keep squeezing your biceps hard as you return to the start position.
TIP: It’s little more than a “show” exercise in most gyms because it’s performed incorrectly, but it can become a decent biceps exercise if we strip away the nonsense. See how my arm is fully extended at the start of every rep (see video)? If you can’t do the exercise like this, don’t do it at all. Most gyms do not have cable stations wide enough to achieve this if you’re holding both handles at the same time, which means you won’t get a full extension of the arm and therefore not a full activation of the biceps – so go single-arm on this one!