Using a cable-pulley system, set the pulley at the lowest setting. Assume a staggered stance; back foot about 3 feet from pulley (positioning will vary with great height differences). Weight should be set so that 8 - 12 repetitions maximum can be completed with good, controlled form (if your goal is not hypertrophy - maximal growth - repetitions and weight will differ).
Start with your shoulders back and chest up. Your head should be looking straight forward so that your neck is in a neutral position. Even though your feet are staggered, your hips should also be pointing straight forward.
As you curl, leave your shoulders back (as if pinching your shoulder-blades together). Your abdominal muscles should be contracted, and completely engaged. Since you are using a pulley system, you will have to resist twisting your hips and torso toward the weight. This gives you a core workout as well.
Keeping your core engaged, exhale as you curl.
As you curl upward, flexing your wrist against the resistance will transfer some of the work load to your forearms. This will make the curl easier on the biceps. If your intention is to focus on building bigger biceps, keep your wrist stiff.
The end of the curl is when your forearm is parallel to the cable. If working with heavy weight, curling beyond this point can cause unnecessary and awkward pressure on the elbow. Upon reaching top of the curl, reverse the motion in a controlled fashion; back to the starting point.
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