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).
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.