PURPOSE OF EXERCISE: To build the
entire biceps throughout a maximal range
of motion.
This is an exercise I learned from
Reg Park, and it is particularly effective
because it gives you a great biceps
stretch and helps lengthen the muscle.
Also, due to the angle, the biceps must
contract fully to offset the pull of gravity.
EXECUTION: Use an exercise bench and,
if necessary, place it on blocks to raise
it higher off the ground. (1) Lie on your
back on the bench, a dumbbell in each
hand, your knees bent and feet flat on the
bench. Let the dumbbells hang down (but
not touching the floor) and turn your
palms forward. (2) With your elbows
steady, curl the weights up toward the
shoulders, keeping the movement very
strict. Then lower the dumbbells back
toward the floor, resisting the weight all
the way down.
