Instructions:
- 1Stand up with your torso upright while holding a cable rope attachment that is attached to a low pulley. Keep your elbows close to your torso.
- 2While holding the upper arms stationary, curl the weights while contracting the biceps.
- 3Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level.
- 4Slowly begin to bring the bar back to the starting position, as you breathe in.
- 5Repeat the movement for the recommended amount of repetitions.
Tips:
- Ensure your elbows are close to your torso at all times.
- Do not use your back or shoulders to lift the weights; your hands should just be holding the cable and all the work should come from your biceps.
- Contract the biceps hard at the top of the movement and slightly twist them once they are at full contraction.
- Take a slow and controlled descent back to the starting position to maintain tension on the biceps and add stimulus to muscle growth.