By using cable this exercise isolates and defines the biceps (arm) muscles.

Muscle group: Biceps


Attach a stirrup handle to each side of a high pulley on a cable machine.

Grasp the handles with an under hand grip (palms facing up) and stand with your feet shoulder width apart.

Extend your arms fully to each side.

Keeping your elbows steady curl your wrists towards the sides of your head.

Contract your biceps and pause for a moment and then return to the starting position.

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