Exercise Details
Body Part
Upper Arms
Equipment
Cable
Target Muscle
Biceps
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How to Perform
1
Attach a rope handle to a low pulley cable machine.
2
Stand facing the machine with your feet shoulder-width apart.
3
Grasp the rope handle with an underhand grip, palms facing up.
4
Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
5
Keep your back straight and your core engaged throughout the exercise.
6
Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
7
Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
8
Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
forearms
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