Squatting Concentrated Bar Curl on Low Pulley

BOOK

·         Fix short bar to a low pulley cable.

·         Face the machine standing next to the pulley.

·         Use both hands to hold the bar. Keep your palms up. The distance between your hands should be 6” apart.

·         Allow the arms to support weight by standing far away from the machine.

·         Bring the thighs parallel to the floor by squatting.

·         Use the inner thighs to rest the elbows, 4” from the knees.

·         Use a semicircular motion to curl the bar up until the forearms touch the biceps.

·         Follow the same path to return to the starting position.

·         Inhale during an upward movement. Exhale down.