How to: Flat Bench Biceps Curl | BEST SETUP | + Advanced Techniques

This is how to perform the flat bench biceps curl. A great exercise to train the biceps in the lengthened position.

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[kennethmartinez]

I am not a certified strength coach or physical therapist and even I know this exercise is trash. First off laying horizontal like that and extending the arm in that position with a load is asking for hyperextention of the elbows, second there is no real stretch in the Bicep in that laying position bc the arm is not getting behind the body not that you would want to get it that far behind the body laying that way bc it will tear your shoulder up. And lastly, when you curl the weight up to the top, your bicep is not getting any resistence bc your forearm is completely vertical so your just holding the weight straight up with zero tension on the bicep. The Incline dumbbell bench press is much better bc you lay back just enough to get a full stretch on the bicep in a safe position and get a contraction at the top