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Biceps Curl (Cable Head Crunch)

Target Muscles: Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting position: 1. Stand with your feet hip-width apart. 2. Hold two high cables straight out at the shoulders. 3. Bend the working arm to 90° at the elbow and bring it in so that your forearms are beside your head and your hands touch above it. The Movement: 1. Bend your elbows as you curl the cables up in a smooth arc towards the back of your head. Keep your upper arms fixed straight out from your shoulders. 2. Hold for a count of two; then slowly lower the cables back to the starting position. Tips: • Do not move your upper arms or elbows at any point of the movement. • Keep your body absolutely still- make sure you do not lean back or stand on your tip toes as this will strain the back and reduce the work on the biceps. • Keep your wrists locked. • Lower the cables under control until your' arms are fully extended  shortening or rushing the downwards phase will reduce the  effectiveness of the exercise.
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