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


  1. Take a barbell with an E-Z bar, stand up straight. Your palms should be facing forward and your elbows should be close to your body. This is the starting position.
  2. Keep your shoulders still. Exhale and pull the barbell towards you, contracting your biceps. Remember that only your forearms should move.
  3. Continue lifting the barbell until you fully contract your biceps and the projectile is at shoulder level. Hold this position for a second.
  4. Inhale and slowly return to the starting position.
    Repeat the recommended number of times.

Note: Only the forearms should move.

Variations: You can reduce the width of the grapple or do the exercise with a low pulley to which you attach an E-Z bar. In the second case, the load on the muscles will be more significant.