Push variant 1
Exercise
5
by
6
Biceps
Cable hammer curls for biceps and forearm/brachialis.
Setup
Set cable to lowest position and attach rope.
Stand facing tower, hold rope in neutral grip (thumbs up).
Stand tall, upper arms close to body, elbows fixed.
Chest up, shoulder blades stable.
Core tight, stable stance.
Execution
Curl the rope up, palms facing each other.
Squeeze biceps and brachialis at the top, hold briefly.
Slowly lower until arms are almost straight.
Keep upper arms still, do not use momentum.
Breathing: Exhale as you curl, inhale as you lower.
