Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Biceps
Attach a rope to the lowest pulley and hold both ends with palms facing each other.
Step back one pace so the cable stays under tension and stand tall.
Lock your elbows at your sides and curl the rope toward your shoulders.
Spread the rope ends slightly at the top while squeezing the biceps.
Lower slowly against the cable pull until the arms are nearly straight.
Standing too close to the stack so tension dies at the bottom.
Letting the cable yank the arms down with no resistance.
Sliding the elbows forward to squeeze out extra reps.
Cables keep tension constant, ideal for a high-rep finisher set.
Keep your wrists straight in line with your forearms.
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