attach a bar to the lower cable on a cable stack. Use a grip just inside shoulder width to better emphasize the long head, and start with a weight you can lift for 10-12 reps. You're going to rest just 20 seconds between sets, so each set is going to become progressively harder.
Once you can't do 8 reps, reduce the weight by one plate. Keep up the pace, resting just 20 seconds and doing as many reps as you can, dropping the weight when you can't complete 8 reps.
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