By using cable this exercise isolates and defines the biceps (arm) muscles. · Attach a stirrup handle to each side of a high pulley on a cable machine. · Grasp the handles with palms facing up and stand with your feet shoulder width apart. · Extend your arms fully to each side. · Keeping your elbows steady, curl your wrists towards the sides of your head. · Contract your biceps and pause for a moment. · Then return to the starting position.