bicep builder done lying face up on a flat bench, arms hanging straight down
the flat bench extends your shoulder further than an incline bench can, so the
stretch is deeper than an incline curl gets
with dumbbells the tension is lowest exactly where the stretch is deepest,
which is the trade a cable version does not make
Execution
Lie face up on a flat bench with a dumbbell in each hand, arms hanging straight
down beside the bench, palms forward. If the dumbbells reach the floor before
your arms are straight, raise the bench on plates or mats until they do not: the
full hang is the whole exercise.
let your arms hang fully extended, feeling the stretch across the biceps
pause briefly in the stretched position
curl the dumbbells up while keeping your upper arms still
lower them back down under control until your arms extend
keep your shoulders on the bench rather than letting them lift
When the weight gets heavy, bang out a few more reps in the bottom half to milk
the stretched position. If you have one, use an elbow supporter.
Purpose
bicep builder done lying face up on a flat bench, arms hanging straight down
the flat bench extends your shoulder further than an incline bench can, so the
stretch is deeper than an incline curl gets
with dumbbells the tension is lowest exactly where the stretch is deepest,
which is the trade a cable version does not make
Execution
Lie face up on a flat bench with a dumbbell in each hand, arms hanging straight
down beside the bench, palms forward. If the dumbbells reach the floor before
your arms are straight, raise the bench on plates or mats until they do not: the
full hang is the whole exercise.
let your arms hang fully extended, feeling the stretch across the biceps
pause briefly in the stretched position
curl the dumbbells up while keeping your upper arms still
lower them back down under control until your arms extend
keep your shoulders on the bench rather than letting them lift
When the weight gets heavy, bang out a few more reps in the bottom half to milk
the stretched position. If you have one, use an elbow supporter.