Biceps
Cable pull
Cable bicep curls with bar (facing away from machine)
Cable curls with bar and back to tower: peak contraction with stretch.
Setup
Set the cable to the lowest position and attach a straight or EZ-bar.
Stand facing away from the tower, gripping the bar shoulder-width apart with an underhand grip.
Step forward so that your arms are behind your body line.
Stand upright with upper arms still and elbows locked.
Core tight, shoulder blades stable.
Execution
Curl the bar up, keeping upper arms in position.
Squeeze the biceps at the top, hold briefly.
Slowly lower until biceps are fully stretched.
No momentum, keep upper body still.
Breathing: Exhale when curling, inhale when lowering.
