SETUP: Attach a straight-bar handle to a cable pulley and set it to a low height. Take an underhand-grip of the bar and pin your elbows tightly to your sides (like a T-Rex).
REP: Pull the bar up to your shoulders by squeezing the life outta your biceps, keeping your elbows close to your sides. Continue squeezing those f**kers even as you lower the bar.
TIP: Lower the bar all the way down! Too many people stop short, ignoring the bottom of the rep because they know it’s hard to drive the next rep up from there. That’s bulls**t, and will lead to weak arm development. You should be able to flex your triceps at the end of each rep.
