To get nice toned arms it is important to work the bicep muscles at different angles performing various exercises.   Most people love to train biceps; to show off those arms training them and the associated muscles is a must.  This exercise targets the biceps by using a cable machine. 

• Attach a handle (stirrup) attachment to two overhead cable pulleys.
• Stand between the pulleys with feet hip width, knees slightly bent or in a split stance position (one foot forward, the other behind).
• Grasp the handles with an underhand grip keeping wrists straight.
• Hold your arms straight out to your sides so your body is forming a “T” and put your hands at about the same height as the middle of your head.
• With your upper arm and elbows staying stationary, curl your hands toward your shoulders (as if you are aiming for your ears).
• Your elbows should not move up or down, and they should not go forward.
• Squeeze the bicep muscle for a moment while in curl position and then return to the starting position.
• Repeat.  Do 3 sets of 10-15 repetitions depending on your goal.