This is perhaps one of the most popular exercises out there. It is also an exercise that I rarely include in my own program. I think the last time I added it was about 3 years back. Anyway, this is pretty good for strengthening your elbow flexors and can act as a supplemental tool for chin-ups, pullups and just big biceps.
Step On The Band.
Keep your feet about hip width apart.
01
Hold the band with some tension on it.
It is best to hold the band at such a position, that there is some tension/stretch on the band.
02
Pull the band towards your face by bending at the elbows. This is your Concentric Phase
You don’t have to bring your hands exactly in front of your face. Bringing them to the either side of your chin is fine.
03
Bring the band to your sides. This is your Eccentric Phase.
The hands to your side is also most likely your starting position.
04
Keep a fast Concentric, and a controlled Eccentric.
The concentric portion should involve speeds that let you control your form well while you are fresh in the movement.