2 Standing cable curl
Why it’s on the list: The second-rated biceps exercise in the ACE study and third in the Boeckh-Behrens, this movement is a lot like the standing barbell curl at first glance. After all, they’re both bilateral movements in which you take a shoulder-width, underhand grip on the bar. What makes it different is that the angle of loading comes from down and forward, giving you constant tension on the muscle through the full range of motion.
Essentially, that means you can’t rest at the bottom or the top, even if you let your elbows drift forward (which you shouldn’t do, as it means your front delts are assisting).
In your workout: Because it’s so similar to the barbell curl, pick one or the other. If you’re doing it first in your workout, go fairly heavy, and use a challenging weight.