and a quick video tutorial for female cable bicep curls:
“Stand up straight with your knees slightly bent. Place an exercise ball against the wall, and lean your back against the ball. Someone may have to place the exercise ball behind your back.
Grasp a dumbbell in each hand with an underhand grip and lean the back of both arms against the ball. Extend your arms to the sides of your hips with your palms facing forward.
Contract your abdominal muscles throughout the movement.
Curl the dumbbells toward your shoulders without lifting the back of your arms from the ball.
When you reach the top of the movement, hold the position for 1 to 2 seconds before returning to the starting position. You can also perform the exercise one arm at a time.”