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 both ends of the band(s) to one handle, and grip the handle with one hand.

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


Pull the handle(s) 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.