Extended Bicep Curl

Performing a Bicep curl with the shoulder in an extended position helps to isolate the long head of the Biceps Brachii muscle.

Teaching points

• Sit on a bench with the back rest up
  
  
• Lower the shoulders into extension so that the upper arms are in a vertical position
  
  
• Curl the elbows all the way up until the weights reache the shoulder
  
  
• Keep the shoulder joints still throughout
  
  
• Slowly return to the starting position

Muscles worked

• Biceps Brachii (long head)

Alternative exercises

• Bicep curl using a resistance band
  
  
• Bicep curl
  
  
• Concentration curl
  
  
• Hammer curl

Related injuries

• Inflammation of the long head of biceps