Low Pulley Bicep Curl- Everyone loves to work the guns! 

While I do not have my athletes do a lot of bicep work-some training should be done for its role with the larger muscle groups.  Most people are training the Bi’s to look good but functionally the long head of the biceps brachii is really important for shoulder function which is key to any volleyball, tennis, swimming athlete!

Use the low pulley of a cable machine and flex your elbow to pull the bar toward you as shown.  I prefer a rope attachment vs the bar so your elbow can follow its natural path.  Also, try facing the other way (cable goes between legs) as you will get a better line of resistance throughout the lift.
 

Start with 2 sets of 8 reps.  Build your load and volume as you get stronger.  Remember though…if you are training your biceps too much you are missing the point of sport specific function.  If you are body building…then jack the volume and go for growth!

**remember to only perform exercises like these if you are in good health and your health care team recommends it!