This curl variation uses a low pulley and lying position to keep tension on the biceps through the full range of motion.
Instructions
- Attach a straight or E-Z bar to a low pulley and grip it with palms facing up, about shoulder-width apart.
- Lie flat on your back on a mat or bench with your legs extended or anchored.
- Start with your arms extended and elbows slightly bent, close to your sides.
- Curl the bar slowly toward your chest, squeezing your biceps at the top.
- Lower the bar under control back to the starting position.
- Keep your upper arms still throughout — only your forearms should move.