Primary Muscle: Biceps
Equipment: Cable
Level: Beginner
Purpose: To target both heads of the biceps brachii muscle (outer/long and inner/short heads).
Execution: From a standing position, grasp the handles attached to the high-pulley cable with your palms supinated (facing the roof). Keeping your elbows stationary, curl in, bringing the handles to your ears. Squeeze at the peak contraction before lowering the weights back to the start position. Lower the weights until your arms are fully extended before curling in for another repetition.