Instructions:
- 1Sit on the preacher bench, resting your arm against the pad with the rope within reach
- 2Grasp the rope with a hammer grip
- 3As you breathe out, pull the rope towards you until your forearm is vertical
- 4Hold for a second at the peak bicep contraction, then lower back down in a controlled fashion
Tips:
- Pull with your elbow, not your hand to better target the biceps
- Try not to move your shoulder during the movement
- Keep your back straight throughout the movement
- Inhale as you return to the starting position