Instructions
- Step 1: Stand upright at a pulley with feet shoulder-width apart. Grasp the bar with your arms extended downward, palms down, and hands shoulder-width apart.
- Step 2: Using just the forearms, exhale as you bend your arms completely to raise the bar until it is chest high.
- Step 3: Contract the muscle and hold for a moment.
- Step 4: Inhale as you lower the bar completely back to the starting position.
- Step 5: Repeat for a complete set.
Tip: Only the forearms should move.
- Keep your elbows close to your sides and your upper arms stationary throughout.
- Perform 12 to 15 repetitions per set and up to 3 sets per workout.