- Lie 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
- Raise dumbbells until arms are flexed. Lower dumbbells until
arms are fully extended. Repeat.
- Also known as Dumbbell 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.