Straight bar, bicep pull-down

Straight bar, bicep pull-down.
• Palms supinated (facing you)
** Think “curl the weight to chest and as you get to the bottom, flex your biceps as hard as you can. Hold for 1-2 second count at the bottom of each rep.
Slowly un flex the biceps as you allow the bar to go to, then curl it back down and flex even harder.

• 1 warm up set of 12
• Then 4 working sets of 10 reps. You should be flexing the biceps so hard on every rep they hurt by sets 3 and 4