Instructions
Preparation
- Lie on prone on incline bench with shoulders near top of incline. Knees can rest on seat or legs can be straddled to sides. From elevated platform or partner, grasp dumbbell and position palms forward.
Execution
- Raise the dumbbells until arms are flexed. Lower the dumbbells until arms are fully extended. Repeat.
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 continues to contract.
Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Pull |