This exercise targets the biceps and provides a constant tension throughout the movement.
- +Provides constant tension on biceps
- +Can adjust resistance easily
- +Allows standing position for natural movement
- –Can strain wrists if done improperly
- –Requires good form to isolate biceps
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the pulley to the lowest setting and attach a straight or EZ bar. Face the cable stack
- Grab with an underhand, shoulder-width grip. Step back slightly and stand tall
- Keep elbows tucked to your sides, shoulders down, chest up, knees soft
- Curl the bar toward your shoulders. Keep elbows still; don’t swing
- Squeeze your biceps at the top. Keep wrists neutral, not bent
- Lower slowly to full arm extension, keeping tension the whole way
- Exhale as you curl, inhale as you lower. Use a weight you can control