Dumbbell Prone Incline Curl

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Dumbbell Prone Incline Curl

Instructions

Preparation

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 forward.

Execution

Raise dumbbells until arms are flexed. Lower dumbbells until arms are fully extended. Repeat.

Comments

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.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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