VIDEO DEMO:

EXERCISE INSTRUCTIONS:

• SETUP: Attach D-handles to a low pulley and kneel down in front of them. When you grab the handles, your elbows should be trailing behind the rest of your body. Keep your chest up & shoulders back to maintain good posture.
• REP: Curl the weights up, keeping your elbows behind your body and aiming the D-handles towards your armpits. Upon completion of this movement, squeeze your biceps hard AGAIN as you sweep your elbows forward so the D-handles are now in front of your chest & shoulders.
• TIP: Notice how some biceps exercises place the muscle in its lengthened (weakest) state, and some place the muscle in its shortened (strongest) state..? This exercise is called a Complete Curl because it does BOTH!

MUSCLES WORKED BY THIS EXERCISE:

• Arms (Biceps, Forearms)

ALTERNATIVE EXERCISES:

• EZ-bar Complete Curl
• Three-way Biceps Blowout
• Behind-the-back Cable Curl (Biceps in lengthened state)
• Incline DB Curl (Lengthened state)
• Front-loaded Cable Curl (Shortened state)
• Spider Curl (Shortened state)