biceps builder with your back on an incline pad and your arms hanging behind
you
the extended shoulder is the whole point: the long head crosses the shoulder,
so letting the arm hang back lengthens it in a way a standing curl never does
with dumbbells the tension is lowest exactly where the stretch is deepest, so
the bottom feels long without being where the load is: a bayesian curl is the
cable answer to that
Execution
Set an incline bench to 45-60 degrees. Sit back against the pad with your arms
hanging straight down and a dumbbell in each hand, palms facing forward.
let your arms extend fully and your shoulders settle back
curl the dumbbells up, keeping your upper arms where they are
lower them under control back into the hang
pause briefly in the stretched position before the next rep
Set the bench angle once and keep it, adding an exercise note when you change
it: flatter extends the shoulder further, more upright moves it back towards a
standing curl.
Purpose
biceps builder with your back on an incline pad and your arms hanging behind
you
the extended shoulder is the whole point: the long head crosses the shoulder,
so letting the arm hang back lengthens it in a way a standing curl never does
with dumbbells the tension is lowest exactly where the stretch is deepest, so
the bottom feels long without being where the load is: a bayesian curl is the
cable answer to that
Execution
Set an incline bench to 45-60 degrees. Sit back against the pad with your arms
hanging straight down and a dumbbell in each hand, palms facing forward.
let your arms extend fully and your shoulders settle back
curl the dumbbells up, keeping your upper arms where they are
lower them under control back into the hang
pause briefly in the stretched position before the next rep
Set the bench angle once and keep it, adding an exercise note when you change
it: flatter extends the shoulder further, more upright moves it back towards a
standing curl.