Exercise Details
Body Part
Upper Arms
Equipment
Cable
Target Muscle
Biceps
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How to Perform
1
Attach a straight bar to a low pulley cable machine.
2
Lie face up on a flat bench with your feet flat on the ground.
3
Grasp the bar with an underhand grip, hands shoulder-width apart.
4
Extend your arms fully, keeping your elbows close to your sides.
5
Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.
6
Pause for a moment at the top, squeezing your biceps.
7
Inhale and slowly lower the bar back to the starting position, fully extending your arms.
8
Repeat for the desired number of repetitions.
Secondary Muscles
forearms
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