Advanced 3 part Bicep 7.0

1) Set the cables in the elevated position as shown in the first clip to load the fully shortened position of the biceps.

2) Position 2, drop the cables to the floor and continue with the curl in the medial state.

3) Flip around, now with your hands behind the torso and do a drag curl. Hands to armpits. This is the fully lengthened position.

Sets and reps:
First time through: warmup/ perfect form, 12 reps at each position.

2nd time through: Increase weight/ 8 reps at each position

3rd time through: Increase weight/ 6 reps or failure at each position