Muscular Emphasis: Biceps Brachii Long Head
As with the incline dumbbell curl, anytime you can put a prestretch on the long head, you’re going to hit it harder. Step into a cable station, grab a D-handle from each low-set pulley and take a step forward. Keeping your elbows down and slightly behind your body, you’ll curl in line with your arms for reps, smashing that peak-perfecting outer head.
Tip: If you opt for the single-arm version, you can slightly alter the angle of your arm to your body which gently changes the feel of the move. The main effect is had by the starting tension and stretch it places upon the biceps.