Classification
| Type | auxiliary |
| Mechanics | isolated |
| Direction | pull |
| Equipment | long pull / low cable pulley |
| Additional Equipment | - |
Instructions
Preparation
Sit upright in front of lower pulley. Grasp bar with shoulderwide underhand grip. Place heels on floor and extend legs. Keep hands up while elbows remains at height of lower chest.Execution
Fully flex arms. Keep elbows in position and back straight. Return, keep arms slightly flexed. Repeat.Variations / Comments
Concentrate on keeping elbows up. Doing this exercise in a slow and controllled fashion puts a tremendous effort in all stabilizing muscles.
Starting Position 
Ending Position Muscles
| Target | Biceps Brachii |
| Synergist | Brachialis Brachioradialis |
| Stabilizers | Deltoid, Anterior | Pectoralis Major, Clavicular | Trapezius, Upper | Trapezius, Middle | Wrist Flexors | Erector Spinae | Rectus Abdominis |
Front
Rear
