Muscle Group: Biceps
Set a flat bench underneath a high pulley – so your head is right under the cable machine. Lay back and grab the bar with an underhand grip and allow your arms to be extended fully by the weight on the high pulley.
Keeping your elbows fixed, curl the weight to your forehead until your biceps make contact with your forearms. Pause at the bottom, squeezing, forcing blood into the muscle for a peak contraction and then return to the starting position, fighting gravity the way up.