This exercise combines a flat body position with a pulling motion to work the biceps.

Muscle group: Biceps

Steps

Place a flat bench under a cable weight stack and attach a flat bar to the pulley.

Lie down with your head towards the stack and your feet firmly on the floor.

Grasp the bar with an overhand grip (palms down) about 8 inches apart, and extend your arms straight up.

Curl the bar down in an arc touching your chin.

Slowly return to the starting position.

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