• MAIN MUSCLES:  Biceps 
  • EXERCISE TYPE: Isolating-(Single-Joint)
  • EXPERIENCE LEVEL: Beginner Mid-level


  1. Step on the band with both feet, if your gang is short then
    Slip your right foot into the loop, and step with your left foot on top.
    Take the other end of the loop in your left hand, so that the palm is turned to the side.
  2. Straighten up, the spine should take its natural shape. The gaze should be directed in front of you.
  3. Slowly pull the bands towards your shoulder, stop your hand just above the elbow and hold for a few seconds. Then gently lower.
    Do it alternately, if the band is short then do a few reps, then change hands.

NOTE: Keep your back straight and look forward. Do not lift your elbows from your torso, do the exercise slowly.