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| Muscles worked:
| | Biceps
| | Instructions:
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- Place a flat bench in front of a high pulley machine.
- Hold a straight bar with both hands, palms facing you, about 6-8 inches apart.
- Lie on your back with head at the end of the bench.
- Extend arms straight above shoulders.
- Keep upper arms vertical at all times
- Curl the bar down towards your forehead until it barely touches between your eyes.
- Hold for a brief second flexing your biceps.
- Return the bar to the starting position in a slow, controlled manner.
| | Don'ts:
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- Don't let your back come off the bench.
- Don't jerk the bar in an attempt to accomplish the lift.
- Don't pull the bar down too fast--you could hit your forehead with the bar.
| | Alternate exercises:
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