EXERCISE Build your biceps with these moves


Place a flat bench in front of a height-adjustable high-pulley machine, at a distance of about a foot from the weight stack.

Fix the pulley at a height of three to four feet above the bench.

Attach a rotating-sleeve short handle to it.

Lie on the bench with your head close to the stack and feet on the ground.

Hold the handle with your palms facing up.

Curl it to your head, squeeze the biceps for a couple of seconds and return to start position.


Using heavy weights.

Jerking or bouncing action.

Moving upper arm away from being perpendicular to the floor.

Lifting the head off the bench .

Targeted muscles

Trains the biceps brachii and brachialis.

Also trains the brachioradialis and pronator teres.

Who benefits

Those who want to build their biceps.

To enhance the peak of the biceps.

Helps in actions such as pulling and lifting.