Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | high cable pulley |
Additional Equipment | flat bench |
Instructions
Preparation
Grasp high pulley cable bar with shoulderwide underhand grip and lie supine in flat bench, head facing toward pulley. Hold upper arms in vertical position and let elbows point away from stack.Execution
Flex arms to pull bar down to forehead while elbows remain in position. Return, keep arms slightly flexed. Repeat.Variations / Comments
Stop flexing arms just before bar reaches forehead.
Starting Position
Ending Position
Muscles
Target | Biceps Brachii |
Synergist | Brachialis | Brachioradialis |
Stabilizers | Deltoid, Anterior | Wrist Flexors |
Front
Rear