Bicep curls from above in the crossover

This can be done both sitting and standing. Sitting is a more difficult option, as the biceps have to work from a more shortened position. Elbows should remain in place. Pull your wrists towards your ears. In general, do it as shown in the picture.

Nuances and Mistakes

1. Elbows should be pointing strictly to the sides. If you let them move forward (which is tempting when you run out of strength), your chest will start to engage in the exercise.

2. If you perform this exercise sitting rather than standing, your shoulders will be considerably lower than the pulley. This means that your arms will be pointing to the sides and upwards, leading to a stronger contraction of the biceps.

3. When straightening your arms, if you want to stretch your biceps more, you can rotate your wrist with the palm facing forward (or even down). It’s also advisable to extend your arms fully.

4. This exercise can also be done with one hand. In this case, to maintain balance, you can hold onto the opposite end of the crossover with your free hand.