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  • Cable Rope Hammer Curl

    Use a rope 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.
    Use a neutral grip thumb facing up pinky-facing down). Flex at the elbow and extend.

  • Cable Seated Bayesian Curl

    Use a handle attachment. The cable should be set all the way to the bottom of the machine.
    Sit on a bench facing 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.

  • Barbell Drag Curl

    Grab a barbell with an underhand grip.
    Pull your elbows straight back and let the bar drag against your upper body (or very close to it).

  • Smith Machine Drag Curl

    Grab the bar with an underhand grip.
    Pull your elbows straight back and let the bar drag against your upper body (or very close to it).
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