10) Two hand cable curls

Another exercise that aims to build that hard-to-get biceps peak. It also shapes and develops the whole of the target-muscle. It also provides continuous resistance all through the motion.
The subject takes hold of a bar attached through a cable to the floor-level pulley with a shoulder-wide underhand grip. He/she then slowly curls the arms upward until the palms end up facing towards his front deltoids. Pausing for a moment and flexing the biceps some more he/she then lowers the bar smoothly keeping it under control.
Extra considerations:
- be careful you don’t cheat by swinging back and forth.
- elbows must never move.