| On a cable machine, attach either a straight bar or an angled, EZ curl bar to the lower pulley. Stand approximately 1 to 2 feet away from the pulley, facing the pulley. With your palms facing down toward the floor, grasp the bar with both hands. This is called a reverse or pronated grip (for the curl). Your hands should be shoulder width apart or slightly closer. Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking forward. Maintain this posture and body position throughout this exercise. With your arms extended toward the floor, position your elbows directly at your sides. Keeping your elbows at your sides, pull your hands up toward the ceiling, bending your arms until a fully flexed position is reached. Breath out during this phase of the exercise. Now, in a controlled fashion, lower your hands toward the floor, straightening your arms, until you have returned to the starting position. Breath in during this phase of the exercise. |
View a video of this exercise