How to do it
Lower the bar over three seconds to keep tension on the biceps.
- 1
Attach an SZ-bar to a low pulley cable and grab it with a close underhand grip.
- 2
Stand upright with a slight bend in your knees and curl the bar towards your chest.
- 3
Keep your elbows close to your torso throughout the movement.
- 4
Slowly extend your arms to return to the starting position.
Expert tip
Stand upright and avoid leaning backward to ensure the biceps are doing the work without assistance from your back.
Common mistakes
- ✕Taking the bar with a wide grip
- ✕Flaring the elbows outward during the curl
- ✕Locking the knees fully straight