Attach a short bar to the high pulley apparatus, and select a weight with which you can do 12 to 15 repetitions with some intensity of effort.

 

Take an underhand grip on the bar.

 

Begin the exercise with your arms extended down.

 

Flex your elbow joints, and curl upward until the bar reaches your chest. Keep your upper arms close to your sides.

 

Slowly return to the starting position, and repeat the exercise for the recommended number of sets and repetitons.