1. Start Position Exhale as you slowly curl the single grip up. 
2. Middle Position As you curl, concentrate on bending from your elbow only. Move only your lower arm, keeping your elbow and upper arm stationary. 
3. End Position Curl until your forearm touches your bicep. Do not bend your wrist. Hold for 1/2 a second, squeezing your bicep. 
4. Return to Middle Inhale as you slowly return to starting position. 
5. Return to Start Do not lock out your elbow. Repeat the movement for the recommended number of repetitions. Duplicate the exercise for the other arm. For each set, perform the entire exercise for one arm first, then for the other arm.

Start at this Position:

• Attach the single grip to the low pulley.
• Hold the grip. Palm faces up.
• Keep your elbow in front of your body and slightly bent. Do not bend your wrist.
• Stabilize your body, placing one leg in front of the other.
• Stand with your back straight, head aligned with spine, and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Keep your forearm aligned with your shoulder.
   • Do not bend your wrist.
   • Keep your elbow in front of your body and stationary.
   • Move by bending at your elbow only.

2. At start position, do not lock out your elbow.

3. Use your bicep to perform the exercise, not your back.