VIDEO DEMO:

EXERCISE INSTRUCTIONS:

• SETUP: Attach a straight bar (or an EZ-bar) to a high pulley and wheel a bench into the cable station, or perform this exercise on the floor if you prefer. Take an underhand-grip of the bar and let your arms extend high to stretch your biceps. Keep your shoulders pinned down into the bench.
• REP: Curl the bar down towards your forehead by squeezing your biceps hard. If you keep your elbows locked in position you’ll feel these much more!
• TIP: Having your arms out in front places your biceps in their strongest position, making this a great exercise to use towards the end of your biceps session when you’d like to squeeze a little bit more from your guns before they completely wear out!

MUSCLES WORKED BY THIS EXERCISE:

• Arms (Biceps, Forearms)

ALTERNATIVE EXERCISES:

• High Cable Curl
• Spider Curl
• Preacher Curl
• Overhead Cable Curl
• Front-loaded Cable Curl
• Concentration Curl
• Standing Concentration Curl