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    (Best Bicep) Bicep Curl: Standing, Body Pull Ups, 360 Pulley #843

    Listed by Aaron Yamaguchi MS, ATC, CSCS, USAW, USATF


    Exercise Name: (Best Bicep) Bicep Curl: Standing, Body Pull Ups, 360 Pulley #843











    Primary Muscles:
    BICEPS
    GRIP

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    360 PULLEY MACHINE

    Training Benefit:
    STRENGTH


    Starting Position: Place the Pulley at the top of the Machine. Stand upright with proper posture. Keep feet shoulder width apart with knees slightly bent. Hold a Handle in each hand, thumbs pointing out and hold in front of the shoulders with the arms extended. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Take a step or two forward until the body becomes inclined (the lesser the incline, the more intense the exercise).

    Progress
    : Curl the Handles toward the body by bending at the elbows. Keep the body flat and level. Continue to curl as Handles come up by the ears. At the end range, lift the elbows up slightly. Return to the starting position and repeat.

    Tips
    : Shoulder, Low Back Precautions. Keep the elbow(s) shoulder width apart. Upon straightening the arm(s), keep the tension on the Biceps and do not fully extend at the elbow(s).

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