One-Arm Lying Cable Concentration Curl
Here is a unique pulley exercise – one you are probably not doing – to make you love this do-it-all machine even more.
- Secure a D-handle attachment to a pulley halfway up one of the columns or higher – high enough so that your elbow reaches full extension at the top of every rep without the weight resting on the stack.
- Lie face up on the floor with your head a foot or so in front of the weight stack and grasp the handle with a supinated (palm facing you) grip and your arm fully extended, perpendicular to the floor. Rest your nonworking arm on your stomach or down your leg.
- Keeping your upper arm stationary, contract your biceps to curl the handle straight down. Lightly touch it to the top of your forehead, squeeze the contraction in your biceps for a count, and then slowly return to arm extended position. Complete for desired reps, then switch arms and repeat.