1
Lie supine on a flat bench with feet flat on the floor or bench. Shoulders relaxed and back neutral against the bench. Arms extended along sides with a slight bend in elbows, holding a resistance cable or rope with palms facing up.
2
Grasp the cable handles or rope attachment with both hands using an underhand (supinated) grip. Position hands slightly wider than shoulder-width. Keep elbows stationary and tucked close to the torso throughout the movement.
3
Slowly lower the cable resistance by extending the elbows in a controlled manner. Allow the forearms to descend toward the floor while maintaining elbow position and neutral spine. Feel the stretch in the biceps at the bottom position without locking out elbows completely.
4
Curl the handles back up by flexing the elbows and contracting the biceps. Drive movement through elbow flexion, bringing hands toward shoulders. Squeeze biceps at the top of the movement before reversing direction. Return to starting position with control.