Exercise Instructions:

  1. Set up some D-handles on 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.
  2. Curl the weights up, aiming for your armpits, by keeping your elbows back behind your body and squeezing your biceps HARD.
  3. Squeeze your biceps hard AGAIN to move your elbows forward and bring the dumbbells up in front of your shoulders.

Muscles Worked:

Biceps, forearms.