How to do it
Pause for one second at the top of each rep before lowering the bar.
- 1
Attach a straight bar to a low pulley cable machine and grab it with a shoulder-width underhand grip.
- 2
Stand upright and drag the bar up along your body by pulling your elbows back.
- 3
Squeeze your biceps hard at the top of the movement.
- 4
Slowly lower the bar back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows back and the bar close to your body throughout the curl to maximize bicep contraction.
Common mistakes
- ✕Leaning the torso forward over the bar
- ✕Driving the elbows too far behind the ribs
- ✕Flexing the wrists during the upward drag