How to do it
Squeeze the biceps hard for one second at the top.
- 1
Attach a straight bar to the low pulley of a cable machine.
- 2
Lie on your back perpendicular to the cable machine with your head near the pulley.
- 3
Grasp the bar with an underhand grip, hands shoulder-width apart.
- 4
Curl the bar towards your shoulders while keeping your elbows fixed to the ground.
- 5
Slowly lower the bar back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your upper arms stationary and elbows locked in place to isolate the biceps and prevent other muscles from assisting.
Common mistakes
- ✕Cocking the wrists backward at the top
- ✕Lifting the head off the ground
- ✕Using a grip wider than shoulder width