The prone high-bench curl supports the torso and focuses on the biceps.

Muscle group: Biceps

Steps

Lie face down on a high bench with your head near the end and toes supported on the floor. Take an underhand grip on the bar about 30 cm apart. Begin with arms extended toward the floor. Bend your elbows to curl the bar toward your head, bringing your forearms near your biceps. Slowly lower.

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