Instructions

1. 1

   Place a flat bench in front of a high pulley or lat pulldown machine.

2. 2

   Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.

3. 3

   Lie on your back with your head over the end of the bench.

4. 4

   Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.

5. 5

   As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.

6. 6

   Return to starting position slowly.

7. 7

   Repeat for the recommended amount of repetitions.