Short Bar Pulley row with crunch on sit up bench
Isolates the biceps for a concentrated workout
Full BodyBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: biceps brachii. Secondary: brachialis, brachioradialis |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 6 sets × 15 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Sit securely in a sit-up bench, grab a short bar pulley handle with an underhand grip, lean back and pull the bar
Equipment
- Pulley optional
- sit up Bench optional
Coaching tips
Benefits
Isolates the biceps for a concentrated workout
Common mistakes
Swinging or using momentum
Make it harder
Increase the weight of the pulley
Make it easier
Decrease the weight of the pulley
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.