- Sit on bench. Grasp dumbbell between feet. Place back of
upper arm to inner thigh. Lean into leg to raise elbow slightly.
- Raise dumbbell to front of shoulder. Lower dumbbell until
arm is fully extended. Repeat. Continue with opposite arm.
- 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.