Adjust the height of the pulleys on each side so that they are positioned higher than shoulder height. Stand in the middle of both sides use an underhand grip to grab the handle. Your arms should be fully extended to each side and parallel to the ground. Your palms should be facing upward, and your feet positioned shoulder-width apart.
Keep your elbows in a fixed position as you slowly squeeze in your biceps until your forearms and biceps touch. Lower your forearms back to the starting position while keeping your entire body stationary.
Perform 3 sets, 12 to 15 reps. Resting approximately 30 to 40 seconds between sets.
