Incline Face Forward Cable Curls

This movement places great stress on the lower biceps, lengthening it.

Implementation:  (A) Place an incline bench next to a low cable pulley so that when you lay face down on it you will be facing the pulley machine. Attach a short bar to the low cable and grasp it, your hands should be shoulder width apart.  Now lie face forward on and incline bench and grasp the cable handle.  Your arms should extend straight down in front of you and your feet should be firm on the ground for support.  (B) Curl the bar up in a wide arc and bring it up as high as you can, have your elbows close to the body and keep them still. Make sure to lift in a wide long arcing motion, this is better than just bringing the bar straight up and causing the movement to be to easy. Really flex hard at the top for a peak contraction. Lower the weight again, following the same arc and fighting the weight all the way down until your arms are fully extended.
 
Exercise Slideshow

                            

 
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