PURPOSE OF EXERCISE: To develop and
shape the biceps, particularly the height
of the biceps peak.
EXECUTION: Attach a bar to a floor-level
cable and pulley. (1) Grasp the bar with
an underhand grip, hands about shoulder
width apart. Keeping your elbows fixed
at your sides, extend your arms out and
down until your biceps are fully
stretched. (2) Curl the bar upward, not
letting your elbows move, to a position
just under your chin. Contract your
biceps as hard as possible on top, then
lower the bar slowly back down until
your arms are fully extended, biceps
stretched. This is not generally
considered a mass exercise, so the key
to doing it properly is a slow, smooth,controlled motion.
