- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a second and squeeze the biceps hard.
- Slowly bring the weight back down to the starting position.
- Hold the dumbbells with an underhand grip. Seated on an incline bench.
- Slowly lift the dumbbell up to chest height
- Return to starting position and repeat.
- Use a handle attachment. The cable should be set all the way to the bottom of the machine.
- Face away from the cable machine.
- Stagger your stance so you have a better base of support. Face your palm forward. Flex at the elbow and extend.
- Use a handle attachment. The cable should be set all the way to the bottom of the machine.
- Face away from the cable machine.
- Stagger your stance so you have a better base of support. Face your palm forward. Flex at the elbow and extend.
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