- Sit on preacher bench placing back of arms on pad. Grasp
cable bar with shoulder width underhand grip.
- Raise cable bar toward shoulders. Lower cable bar until arms
are fully extended. Repeat.
- Seat should be adjusted to allow arm pit to rest near top
of pad. Back of upper arm should remaining on pad throughout
movement. The long head (lateral head) of biceps brachii is activated
significantly more than short head (medial head) of biceps brachii
since short head enters into active
insufficiency as it continues to contract. At bottom position,
weight stack in use should not make contact with remaining weight
stack. Also see movement on a horizontal