Dead-hang Biceps Curl

Primary muscles
Upper back, Lats
Secondary muscles
Biceps, Forearms
Equipment
Body weight
Movement pattern
Horizontal Pull

Steps

  1. 1 Lie on your back beneath a horizontal bar and grasp it with an underhand, shoulder-width grip.
  2. 2 Extend your arms fully, keeping your body in a straight line from head to heels with your feet flat on the floor.
  3. 3 Pull your chest up towards the bar by bending your elbows and engaging your back and arm muscles.
  4. 4 Lower your body back down with control until your arms are fully extended, returning to the starting position.

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