Attach a rope handle to a low pulley cable machine.
Stand facing the machine with your feet shoulder-width apart.
Grasp the rope handle with an underhand grip, palms facing up.
Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
Keep your back straight and your core engaged throughout the exercise.
Activation
Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
Repeat for the desired number of repetitions, then switch arms.
Biceps
PrimarySets
3–5
Reps
8–12
Rest
60s