Grasp a cable pulley handle and sit on the ground. With one arm place the elbow of the working arm in the middle inner thigh and squeeze the bicep to full contraction.
START: Sit on the floor about two feet in front of a low cable pulley with the D-grip handle attached to the pulley. Grasp the handle with your hands using an underhand grip and brace your arms against the inside of your thighs.
MOVE: Curl the handle up towards your shoulders. Hold for a second in the flexed position while squeezing your biceps hard. Slowly return the handle to the start position.
Start: Sit on a flat bench or seat with your feet flat on the floor in front of you. Hold a dumbbell in one hand with your other hand on your leg for support. Begin bent over at the waist with your working arm hanging down toward the floor between your legs, your arm fully extended and your elbow against your inner thigh. Execution: Keeping your elbow against your leg to stabilize your upper arm, curl the weight up as far as possible with your palm facing up throughout. Squeeze your biceps for a count at the top while turning your slightly out, then return to the start position. Do all reps with that arm, then switch arms.Step 1Step 2
