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Bicep Curls, Curl Bar, Bench, Inclined Prone

Type: Arms
Performing a bicep curl with a curl bar while on a bench in the 'Prone' position (facing down) helps to really target the biceps by removing any influences from other stronger body parts. Often when performing a bicep curl in a sitting or standing position, it's possible to gain momentum from other body parts, such as the shoulders and core. Performing the exercise in this way decreases help from other areas of the body.
Level :  Equipment : Yes

Bicep Curls, Curl Bar, Bench, Inclined Prone Steps:

Step 1:
Setup an adjustable gym bench to an incline of 30-40 degrees.

Step 2:
Take a hold of a curl bar and sit on the bench as though you are sitting the wrong way around on a dining chair.

Step 3:
Your chest should be resting against the bench (this is called the prone position).

Step 4:
Position your feet on the floor, with your arms at your sides holding the curl bar with an underhand grip.

Step 5:
With shoulders fixed, slowly curl the bar up towards the shoulders.

Step 6:
Squeeze the biceps, pause briefly then gradually lower back to the starting position.

Step 7:
Repeat for the required number of repetitions.

Top Tip:

Varying the grip width (narrow, wide or normal) focuses the intensity on different parts of the bicep muscle.
Arm Exercises
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