• To develop size and strength in the biceps muscle.

Instruction

• Start with stability ball next to low cable attachment.
• Position elbows so they are flat on ball and triceps are resting on top.
• Curl bar to top of ball and slowly lower to starting position.
• Repeat for desired reps and move to rope curl.
• Step onto disk on one leg with rope in hand.
• Curl rope from hips to shoulders with constant tension on the biceps and forearms.
• Repeat for desired reps.

• Move from one exercise to the next as quickly as possible.
• Have superset exercise already set up and ready to go to ensure max intensity.