Single-Arm Standing Cable Curl

Attach a single-arm handle to the low pulley of a cable station. Grab the handle underhand with your left hand and hold it at arm’s length. Stand straight with your upper arm tucked against your side. Your feet should be hip-width apart, knees slightly bent.
 
Curl the handle toward your chest as far as you can without allowing your upper arm to move. Pause, then slowly return to the starting position.