Dead-hang Biceps Curl
Muscle Groups: Biceps
Dead-hang Biceps Curl focuses on Biceps, with Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dead-hang Biceps Curl with proper form and technique.
- 1
Stand in front of a preacher curl bench with your legs shoulder-width apart. Push your chest down into the top of the bench, allowing the arms to hang freely against the 90-degree portion of the bench. Using a narrow grip, grab the EZ-Bar.
- 2
Curl the bar up towards face. Pause, then slowly lower back to the starting position.
Tips for Success
These tips will help you perform Dead-hang Biceps Curl safely and effectively while maintaining proper form.
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Make sure to squeeze the biceps at the top of the lift.
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Be sure to lower the weight all the way until your arms are fully extended.
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Keep your back flat throughout the movement. Do not initiate the movement by arching the back.
Secondary Muscles
While Dead-hang Biceps Curl primarily targets Biceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dead-hang Biceps Curl, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dead-hang Biceps Curl, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
