Attach a rope to the bottom pulley of the machine. Grasp the rope with both hands and extend your arms with your hands directly above your head. The palms of your hands should be slightly facing each ...

To some degree, strength-training exercises targeting the biceps and triceps have gotten a bad rap. In our eagerness to promote a well-rounded view of conditioning that goes beyond the "mirror muscles ...

Attach a rope handle to the floor level pulley of a cable machine. Kneel down or sit facing away from the machine and grab the handle as shown in the picture. Keeping your upper arms close to your ...