Area Targeted: Biceps



Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at the top of the door.

Bands: Attach a closed ankle strap to both ends of one band and grip the loop of the strap with the hand of your active arm. Your fingers should be inside the loop, and thumb on the outside.

Body Positioning: Lay on the floor, with your knees bent, and your feet flat, touching the door. Your active arm should be straight, pointed towards the door anchor with your palm facing in. Place your inactive arm across your body with your hand behind your active arm.


Pull the strap down and bend your arm until your hand is right in front of your face.


1. Keep your upper arm pointed towards the door anchor throughout the movement.

2. Be sure to fully straighten and bend your arm during each repetition.