How to do it
Drive your feet flat into the floor to brace your torso.
- 1
Sit on a bench with the cable machine behind you and attach an SZ-bar to the low pulley.
- 2
Grasp the SZ-bar with your palms facing forward and your hands shoulder-width apart.
- 3
Curl the bar towards your head by bending your elbows.
- 4
Slowly extend your arms to lower the bar back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure your elbows are pointing forward and remain stationary to target the biceps effectively.
Common mistakes
- ✕Leaning back to pull the bar overhead
- ✕Rushing the eccentric lowering phase
- ✕Letting the wrists hyperextend at the top