I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.

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Sitting on the machine, take the bar with your hand with a supinated grip, arms straight with your elbows on the padded :

• Inhale and flex your arms

• Exhale at the end of the movement

It’s a good exercise to feel the work of biceps. Arms are wedged on the padded then it’s impossible to cheat.

At the start, the muscle tension is intense, so take care to warm up your muscles with lighter weights and don’t fully extend your arms to avoid any risk of tendinitis.

This movement work also the brachialis and a little bit the brachioradialis and the pronator teres.

Variant

You can do this curls with the pulley. It’s excellent to pump up the biceps.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here.