Crucifix Curl

This exercise can be performed either seated or standing, however aim to work with a lighter weight than normal, ideally working both arms together to aid balance, and prevent straining the lower back.

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Extend your arms out to your sides at shoulder height, holding the weights with either your palms up, or hammer style, thumbs on top.

Keeping your shoulders pulled back, and head upright, smoothly bring both hands towards your head, focusing on keeping your upper arms horizontal to the floor, avoiding the elbows from going forward.

This exercise can also be performed using a single arm, especially if no twin high cable machine is available, and also in a normal and hammer arm action.