- Stand behind preacher bench. Grasp cable bar with shoulder
width underhand grip. Position back of arms on pad.
- Raise cable bar toward shoulders. Lower cable bar until arms
are fully extended. Repeat.
- Feet can be staggered and bent slightly (if needed) to allow
arm pit to rest near top of pad. Back of upper arm should remain
on pad throughout movement. The long head (lateral head) of biceps
brachii is activated significantly more than short head (medial
head) of biceps brachii since short head enters into active
insufficiency as it continues to contract. At bottom position,
weight stack in use should not make contact with remaining weight
stack. Also see movement on horizontal