Hold an EZ curl handle on a low cable with the palms up and the grip at the ends of the bar. Curl the arms as far as possible, pushing the inner palms into the bar, and lower under control.
 
Purpose
The cable curl generally keeps a more continuous level of tension on the biceps than a dumbbell or barbell curl and is a good general bicep strength or hypertrophy choice. The EZ handle is usually less stressful on the wrist and elbows, even with a wide grip. The wide grip tends to be easier on the elbows than a narrower grip, and to reduce brachialis and brachioradialis contribution to emphasize the biceps brachii.
 
Programming
Generally 6-15 reps are appropriate.