Using a cable machine is a great way to work the biceps muscles (in front of the upper arm), especially when you’re looking for a change from free weights. Here are two exercises to try on your home or health club cable machine – one uses a straight bar and the other uses a rope, both hooked to the machine’s pulleys. Here’s how to perform the movements correctly:

Seated Extended Arm Curl

Position an incline bench set at 35 to 45 degrees at arms’ length facing the high pulley
Attach a straight bar to the high pulley
Set the weight stack to a weight that makes it a challenge for you to complete 10 to 15 repetitions
Grasp the bar so that your palms are facing upward
Sit on the bench with your arms extended in front of you
Curl the bar towards you
Keep your elbows and your torso stable throughout the movement
Concentrate on using your biceps muscles to do the work
Pause momentarily then return to the start position
When you can comfortably do 15 repetitions, increase the weight by the next smallest increment
Rope Curl

Attach a rope to a low pulley
Set the weight stack to a weight that makes it a challenge for you to complete 10 to 15 repetitions
Stand facing the pulley and grasp the rope with your arms extended down and your palms facing each other
Keeping your elbows close to your sides, curl the rope up so that your palms face your chest, pause momentarily, then return to the start position
When you can comfortably do 15 repetitions, increase the weight by the next smallest increment.

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