Lying Face Forward On A High Flat Bench Curls

Here we work the biceps in isolation.

Implementation:  (A) Grasp a barbell with an underhand grip, and space your hands so that they are shoulder width apart.  Now lie face forward on a high  flat bench.  You can either elevate the bench with blocks or slightly incline it to make it high, but it should be as flat as possible!  The barbell should hand straight down in front of you and your feet should be firm on the ground in 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.
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