Primary Muscle: Biceps
Equipment: Cable
Level: Intermediate
Purpose: To target the outer/long head of the biceps brachii muscle.
Execution: Stand with your feet shoulder width and grab a handle attached to the lower pulley with a supinated (open) wrist position. Keeping your elbow locked at your side, curl up across your body squeezing your biceps. Squeeze at the top of each rep before lowering the weight slowly to the start position. Lower the weight all the way down until your arms are fully extended before curling up for another repetition. Repeat the same motion for the other arm.