A curl performed with the arms raised out to the sides toward high pulleys, curling the handles toward the head. Trains the biceps in a shortened, peak-contraction position.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand centred between two high pulleys, holding a handle in each hand with arms extended out to the sides at about shoulder height, palms up.
Keep the upper arms level and still.
Curl the handles toward the sides of the head.
Squeeze the biceps.
Extend the arms slowly back to the start.
Breathing: Exhale as you curl, inhale as you extend.
Upper arms stay parallel to the floor
Squeeze at the head
Slow return
Dropping the elbows
Using too much weight
Leaning forward
Keep the load light enough that the shoulders stay relaxed in the raised position.