Attach a straight bar handle to the end of a long cable. Take a shoulder-width under-grip on the pulley handle. Stand erect with the arms hanging straight down at the sides and the pulley handle resting across your upper thighs. Keep your elbows motionless for the entire set. Use your bicep strength to c

url the pulley handle in a semicircular motion from the front of your thighs to a point beneath your chin. Hold this peak-contracted position and then slowly return to the starting point.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.