Dead-Hang Biceps Curl

Intermediate

Owen Jones

17 Sep 2024

Dead-Hang Biceps Curl is a bicep and forearm exercise. It's also a great stretching exercise for your back, arms, shoulders, and abdominal muscles,

Step 1
Stand in front of the preacher's bench with your feet shoulder-width apart. Press your chest down onto the top of the bench, allowing your arms to hang freely over the 90-degree side of the bench. Using a firm grip, grasp the EZ bar.
Step 2
Raise the bar towards your face. Pause and then slowly lower yourself back to the starting position.

Dead-Hang Biceps Curl targets Biceps, Forearms as seen below.

Be sure to squeeze your biceps at the top of the lift.
Be sure to lower the weight until your arms are fully extended.
Keep your back straight throughout the movement. Do not start the movement by arching your back.

Owen Jones

17 Sep 2024