Attach
a straight bar handle at least two feet long to the end of a cable running
through a floor pulley. Take a shoulder width underhand grip on the pulley
handle, set your feet about shoulder width apart 1 - 1 and a half feet
back from the pulley, and stand erect with your arms hanging straight down
at your sides and the pulley handle resting across your upper thighs.
Press your upper arms against the sides of your torso and keep them
motionless in this position for your entire set. You must also avoid
moving your upper body as you do the exercise.
MidPoint
Photo
Use
arm and bicep strength to curl the pulley handle in a semicircular arc
from the front of your thighs up to a point beneath your chin. Hold this
peak contracted position for a moment or two, intensely contracting your
biceps.
Concentric
Photo
Slowly
reverse this movement and return the handle to the start position under
strict control.
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