17
Muscles targeted:
Biceps, Forearms, Shoulders, Core
Preparation
•
Position:
Neutral
• Stand shoulder width apart facing the
War Machine®
holding both handles
• Raise hands above head, palms facing up,
and lean back to a comfortable angle
Execution
•
Double
n
Keeping elbows raised and in, curl both
handles back to shoulders and slowly
return to starting position
(
B
)
•
Single
n
Keep one arm static and pointing to
the pulley
n
Curl working arm back to shoulder and
return to starting position
(
C
)
n
Progression
• Curl working arm back across face to
opposite shoulder
• Curl working arm back and across
stomach
War Machine®
Bicep Curl
A
B
C
