| Place an incline bench in the middle of a double sided cable machine. This bench should be adjusted to a 45 degree angle. Attach a handle to the lower pulley on each side of the machine. Grasp one handle with one hand and the other handle with the other hand. Sit on the incline bench and lie back. Place your feet flat on the floor and slightly wider than shoulder width apart. Extend your arms directly out to the sides and angle them downward so that they are approximately 45 degrees to the floor. Rotate your palms so that they are facing up toward the ceiling. This is called a supinated grip. Your upper arms (between your shoulders and your elbows) should remain stationary throughout this exercise. Pull your hands upward and toward your shoulders, bending your arms. Breath out during this phase of the exercise. Continue to pull your hands upward and toward your shoulders until the angle between your forearms and biceps is approximately 45 degrees. Now, in a controlled fashion, lower your hands downward and away from your shoulders until your return to the starting position. Breath in during this phase of the exercise. |
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