With your chest and arms firmly in place

With your chest and arms firmly in place, hold the chosen weight at shoulder height so that you have completed the initial position. c) Begin to inhale while slowly lowering the bar / pulley / weight until your arm or arms are fully extended - enough to feel a sharp stretch on the biceps. d) As you begin to exhale, concentrate on tightening your biceps and lifting the weight back to the initial position (keeping them in line with the shoulders). At this point it is important that you squeeze the biceps and hold it for a couple of seconds. Inverted biceps curl The same as the rope curl, but with a pronate grip.


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With your chest and arms firmly in place