Primary Muscle Group: Arms


Position yourself with your chest against the bench, your arms extending over it.  This pus the arms at an angle, which transfers additional stress to the lower area of the muscle.  Take hold of a barbell with an underhand grip.  Holding your body steady, curl the bar all the way up and then lower it again to fully extension, resisting the weight on the way down.  You can use an E-Z curl bar for tis movement, or even use the bench for One-Arm Dumbbell Curls.