The "cable preacher curl" will work the biceps in your arms and minimize stress on your wrists. Men's Health gives you all the details on this arms workout, great for bicep muscles.
Place a preacher curl bench in front of a low pulley cable station. Attach a rope to the cable and grab an end with each hand. Rest your upper arms on the pad in front of you with your palms facing each other.
Keeping your back straight and your upper arms pressed against the pad, bend your elbows to curl the rope upwards to your shoulders. Pause, then slowly lower your arms to the starting position.
On a conventional standing bicep curl it is easy to swing the bar and cheat the weight up. The preacher bench makes this a lot harder to do. The rope also helps minimize stress on the wrists, which can often happen when using a bar-bell in this exercise. Aim to slowly contract and squeeze the biceps at the peak of each rep.
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