Kneeling Head-Behind Curl Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps
- secondary: front deltoids
How to perform?
Kneel or sit upright and curl a dumbbell or cable up with the elbow tracking slightly behind the head to emphasize the long head of the biceps. Focus on a full concentric squeeze and a controlled eccentric descent.
Muscles worked: biceps (primary) with some front-deltoid involvement (secondary). Common mistakes are using excessive momentum and letting the shoulder dominate. This variation increases peak contraction and rear-head emphasis for fuller biceps peaks.
Variations
This exercise doesn't have any variations
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