- Lie prone on incline bench with shoulders near top of incline.
Knees can rest on seat or legs can be straddled to sides. From
low rack or partner, grasp curl bar with shoulder width underhand
- Raise bar until arms are flexed. Lower barbell until arms
are fully extended. Repeat.
- Also known as Barbell Spider Curl. The long head (lateral
head) of biceps brachii is activated significantly more than
short head (medial head) of biceps brachii since short head enters
into active insufficiency
as it continues to contract.