Equipment
D-Handle Attachment
Body Parts
Biceps

Step-by-step instructions

1. Attach a D-handle to the top pulley of a cable station. Stand away from the station so your arm is extended and curl the handle toward your ear—it will look like you’re doing a classic biceps pose.
2. . Twist your wrist as you curl as if you were trying to line your pinkie up with the back of your shoulder. Take two seconds to lower the weight and hold the top of each rep for three seconds.