Equipment Required:

Low pulley system.
Short straight bar attachment (optional).

Starting Position:

Select the appropriate resistance.
Stand facing the pulley unit with the feet shoulder-width apart, knees slightly bent and abdominal muscles contracted to stabilize torso.
Grasp the pulley handles (or straight bar) with an underhand grip (palms up). The hands should be shoulder-width apart and elbows close to the waist.

Actions To Execute Exercise:

Bend the elbows and lift the weight to the chest; keep upper arms close to the body in a fixed position.
Pause; slowly lower to starting position.
Repeat.

Breathing Technique

Exhale while lifting; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the front of the upper arm.

Variations On This Exercise:

This exercise may be performed with one arm at a time using the pulley handles. Support the working arm with the non-working arm.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with elbow or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

During the lift, elbows must remain in the same position or move slightly to the rear, so they remain behind the resistance at all times.
Use slow and controlled movements.