side view 1




Sit in a comfortable position, either on a ball or bench.

Use low cables and hold it either palms-up or palms-down with arms straightened.




Keeping your core tightly squeezed, and your elbows snug to the side, begin to slowly bend your elbows.

Allow your forearms to lift upwards towards your shoulders. Keep the cable handle and your hands about shoulder width.

Bring the cable as high as you can. Hold on top for 2-3" squeezing your biceps as hard as possible.

Keep your biceps squeezed the entire way as you lower your hands to the floor. When lowering, your shoulder blades and elbows remain frozen in their starting positions.