This bicep-curl variation works both your biceps and forearms in one exercise. For an added burn, you can slowly lower the cable after your curl and increase the time under tension for the working muscles. The biceps love to be worked this way.
Step 1:
Connect the small bar attachment and set the cable pulley at the
bottom of the pole.
Turn to face the cable pulley. Standing a half-step away, plant both
feet on the floor slightly further than shoulder-width apart.
Place both hands on the bar with an underhand grip (palms facing
up) and find a neutral standing position, holding the bar directly in
front of your body with arms extended. This is your starting position.
Step 2:
Inhale.
Exhale. Bend your elbows to bring the bar up to your chest, ensuring
that your elbows remain in close contact with the sides of your body.
Step 3:
Inhale. Extend your elbows to return to the starting position.
Repeat for the specified number of repetitions.
