Work your biceps at home or in a gym with this strength training exercise that require a training pulley. It hels to strengthen your arms, while seeing muscle gains, and so is an essential exercise to develop your bicep.

Body Parts

  • Biceps
  • Rhomboids


  • Install a tricep bar at the lowest level of the pulley.
  • Stand in front of the pulley with the torso straight.
  • Place the legs at pelvis width.
  • Keep the knees slightly bent.
  • Hold the bar with the palm of the hand facing down.
  • Keep the elbows alongside the body and rest the bar lightly on the thighs.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.


  • Bend the elbows to bring the bar above the chest.
  • Keep the elbows in place along the body.
  • Avoid bending the wrists.
  • Avoid tilting the torso.


Do not tilt the head. Keep the back straight. Keep the abdominals contracted. Avoid bending the wrists. Never lock the knees.