For this exercise you will need a cable rope machine and a straight bar. Attach the straight bar at the bottom of the machine and lift the bar up and do your normal curl and at the top squeeze your bicep and go back down slowly. Repeat this process nice and slowly so that you can get the best results.
1st set do 3 plates (starter) and do 10 reps
2nd set 5 plates and do 8 reps
3rd set repeat 2nd set
4th set go back to 3 plates and do 12-15 reps
Every week move up by a plate or 2.
Lift to your comfort ability and don’t try to lift anything too heavy as you could cause injury to yourself. Try to move up by a kg or 2 every week if you can if not make sure you can master the weight before moving on.[Picture from workoutlabs.com]