Sit on the bench pad facing the cables. Plant your feet on the ground and attach both handles to the cables. Grab the handles and curl them up. Allow your feet to hang so you can raise the handles out and up with your arms. Keep your arms straight at the beginning of the repetition for the stretch and curl up while maintaining the position of your upper arm. Raise the handles as far as you can or until the handles almost touch your shoulder. Keep your chest up throughout the movement and your arms locked. Don’t swing the movement and always perform a brief pause at the top of the movement.