This exercise primarily targets the biceps, with secondary engagement of the forearms and deltoids.
- +Isolates biceps
- +Provides constant tension
- +Can adjust weight easily for varied resistance
- –Incorrect form can lead to arm strain
This exercise targets:
–
Biceps
–
Forearms
Shoulders
Front Delts
Side Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set two high pulleys with single handles at shoulder height or above
- Stand centered, light weight, staggered stance, core braced
- Raise arms out to the sides, elbows level with shoulders, palms up
- Keep shoulders down; lock elbows in place (only forearms move)
- Curl hands toward your head/temples; squeeze the biceps
- Control back to start without letting elbows drop or shoulders roll forward
- Keep wrists straight; avoid shrugging or swinging