| On a cable machine, attach a handle to the upper pulley. Grasp the handle with one hand. Hang your opposite arm straight down at your side or place it on the machine for additional support. Stand approximately 1 to 2 feet away from the pulley. Face the pulley, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor. Lean forward slightly at the waist. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking forward. Maintain this posture and body position throughout this exercise. Position your elbow directly at your side and bend your arm so that the angle between your forearm and biceps is approximately 45 degrees. Rotate your palm so it is facing away from your body or down towards the ground. This is called a pronated grip. Keeping your elbow at your side, push your hand down toward the floor, straightening your arm. Breath out during this phase of the exercise. Extend your hand down until your arm is straight and hanging directly at your side. Now, in a controlled fashion, raise your hand up, bending your arm, until your hand has returned to the starting position. Breath in during this phase of the exercise. Once your have completed a set, repeat with the other arm. |
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