Stand in the middle of two cable towers and start adjusting the cable at foot height. It is best to use the cables or short ropes.
2
Grab a cable with each hand (right hand - right tower; left hand, left tower) and hold them so that your palms are facing inwards (neutral grip). Stand approx. one step in front of the cable tower and then do a slight lunge. Your arms should now be pulled behind your body by the weight and your biceps should be under slight tension.
3
Now bend your arms forcefully until you have reached the maximum bend in your elbows and your hands are close to your shoulders. Exhale and tense the biceps hard.
4
Release the bend in your elbows slowly and in a controlled manner until your arms are fully extended and back in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Take a stable stance before starting the exercise and always keep your back straight during the exercise.
Make sure that your upper arms and shoulders remain in the same position throughout the exercise. The exercise only consists of flexing the elbow, which is only performed by the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Cable pull on both sides
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