Instructions:
- 1Sit on a bench and attach a rope attachment to a cable machine, the pulley should be above your head
- 2Grab the rope with both hands, arms stretched straight and angle between them must be 90 degrees to the floor
- 3Slowly curl the rope down by bending your elbows without moving your upper arms
- 4Sustain the movement at the peak contraction of the biceps for a second
- 5Slowly and controlled, return to the starting position
Tips:
- Keep your upper arms still throughout the movement
- Make sure to fully stretch your arms at the bottom of each rep
- Avoid using your shoulders or back to pull the weight
- Breathe in during the curling phase and exhale during the lowering phase