Lying Hammer Curls With a Rope

Stress the most impressive muscle in the forearm complex, the brachio-radialis.  They also stress the biceps and bracialis, which give your arms a 3d look!

(A) Go over to the seated cable row machine and attach a rope to the cable extension.  (B) Grab each side of the rope( one hand on each side) with a neutral grip and position yourself as if you were going to do seated cable rows.  (C) Straighten your body out and lie all the way back.  (D) Now with the cable fully extended, simply curl it up as if you were performing a normal hammer curl.  At the top of the motion, squeeze the life out of your biceps and then slowly descend to the bottom of the movement.  That is a repetition. 
 
Exercise Slideshow

                            

 
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