Using the overhead pulley to perform Supine Curls is an intense way to finish off your biceps routine by pumping extra blood into the muscles.

You perform the exercise by placing a flat bench in front of the high pulley on a cable machine. For best results, use a one-arm pulley handle (the same type you'd use for cable crossovers).

You lay on your back on the flat bench facing away from the pulley . . . head near the weight stack. Grasp the handle with one arm using your standard underhand curl grip. So in this position, you're lying flat on your back, grasping the handle, with your arm virtually straight up in the air.

Now, curl your arm in towards your shoulder. You want to be sure to keep your elbow stationary throughout the movement. Also, be sure to squeeze hard at the point of peak contraction. You should feel a great pump because of the continuous tension that the cable stack provides all the way through the movement.

I like to use fairly light weights on this movement for two solid working sets with each arm.