This one exists to take your shoulders and lower back completely out of the equation. Braced against the pad, you can't lean back or swing the weight up, so whatever tension you feel is going straight into your biceps — a good pick when you want to chase that tension without worrying about form breaking down under fatigue. Curl through a full range, squeeze hard at the top, and lower slowly rather than letting the weight stack drop. Keep your wrists straight rather than curling them along with your forearms.

PLANS THAT USE IT 1

Machine Push / Pull / Legs — Advanced (V2)3× / week · intermediate