STRENGTHENS
BICEPS
STARTING POSITION
Begin by facing the cable column with a supinated grip (palms
facing out) on the short straight bar attachment. Keep your arms extended, your
hands at shoulder-width distance, and your feet together. Stand tall with a
natural arch in your lower back, your shoulders pulled back and down, and your
chest forward (A).
MOVEMENT
Bend at the elbows without moving your upper arms. Contracting your
biceps, pull the bar up to your collarbone (B).
HARD
Pause in the top position, keeping tension on your biceps.
Keeping your upper arms perpendicular to the floor and your
shoulders locked, slowly lower the bar back to the start (A). EASY
Why It’s Perfect for
You
The bi in biceps
indicates there are two “heads” to your upper arm muscles. This movement
complements the previous exercise, the Dumbbell Hammer Curl, because each
exercise addresses one head of the biceps. This movement makes the arm stronger,
while the previous one creates shape and definition.
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