Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body. Your knees should stay slightly bent and your belly button should draw into the spine. Bring the dumbbells all the way up to your shoulders by bending your elbows. Once at the top, hold for a second by squeezing the muscle. Reverse the curl slowly and repeat.

Adjust the machine so the cable is attached at the bottom with the sliding adjustment. Stand with your knees slightly bent and feet planted firmly on the floor. Brace your core muscles and straighten your back whilst looking forward. Curl the cable weight upward towards the chest moving only the forearms, rising from the elbow. Hold the contraction before lowering the forearms to the starting position.