Attach a straight bar to a low pulley cable machine.
Lie face up on a flat bench with your feet flat on the ground.
Grasp the bar with an underhand grip, hands shoulder-width apart.
Extend your arms fully, keeping your elbows close to your sides.
Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.
Activation
Pause for a moment at the top, squeezing your biceps.
Inhale and slowly lower the bar back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.
Biceps
PrimarySets
3–5
Reps
8–12
Rest
60s