Position yourself for this exercise by positioning yourself inside of a pulley machine with a cable on either side of you. The pulleys should each have a handle attachment connected on each of them and be positioned at a height that is higher than your shoulders. After ensuring that each pulley has an appropriate (and identical) weight setting set, use an underhand grip to grab each handle (at this point your arms should be completely extended and parallel to the floor). Ensure that your body is exactly in the middle of the pulley machine with your feet planted firmly into the floor. In order to execute the movement, squeeze the bicep muscles of each arm until the muscles are fully contracted. Pause briefly at the peak contraction before slowly lowering the weights back to the starting position. Repeat for the prescribed number of repetitions.
