Instructions
Preparation
- Grasp dumbbell with underhand grip. Sit on preacher bench placing the back of one arm down on pad. The seat should be adjusted to allow the arm pit to rest near the top of the pad.
Execution
- Raise the dumbbell until forearm is perpendicular to floor with the back of the upper arm remaining on the pad. Lower the dumbbell until arm is fully extended. Repeat. Continue with opposite arm.
Comments
- The long head (lateral head) of the biceps brachii is activated significantly more than the short head (medial head) of the biceps brachii since the short head enters into active insufficiency as it contiues to contract.
Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Pull |