The main muscle used is the biceps (front of the upper arm). It also works the brachialis (under the biceps) and brachioradialis (forearm), helping to make your arms stronger and more toned.

Stand facing a cable machine with the handle set at the lowest point. Hold the straight bar or rope attachment with your palms facing up and your arms fully extended. Keep your chest up, shoulders relaxed, and elbows close to your sides.

Slowly curl the bar upward by bending your elbows, bringing your hands toward your shoulders. Exhale as you lift and squeeze your biceps at the top.

Pause for a second, then lower the bar back down to the starting position in a controlled motion while inhaling.

Perform 8–12 reps for 2–3 sets, keeping the movement slow and avoiding swinging your body.