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*If a Cable Machine isn’t available

Substitute with reverse dumbbell

Curls.

1)      Start by grasping the

Handle with each hand.

2)      Keep your chest out and

Your back straight to

Practice proper form.

3)      Keep your elbows tight to

your sides.

4)      Begin by curling the cables

Upwards. This is a great exercise to introduce a compound movement by allowing your wrists to flex (supinate) upwards as you raise the cables.

5)      Once you’ve reached a level

where your biceps are still

under tension and before your shoulders take over you’ve completed one repetition.

6)      Slowly allow the cables to

return to the starting position.

*If you’d prefer exercising one arm at a time to isolate each muscle for a better targeted effect please feel free.

Muscles Worked:

Biceps (outer head)