Incline Face Away Low Pulley Alternated Biceps Curl
Page (book)
p. 223
Exercise order on page
3
Hypertrophy score
76 / 100 — Grade A
Body part: Arms · Muscle group: Biceps (long head emphasis) · Equipment: low pulley, incline bench
Why this exercise
Incline torso with the cable running behind the line of pull puts the shoulder in extension relative to the stack, lengthening the long head of biceps before elbow flexion begins — peak stretch-under-load (13/15 in the program notes).
~5:1 biceps lever — small external load still yields large muscle force.
Tension continuity 19/20 — unlike dumbbells, the cable does not go slack at the top.
Alternating reps — lets each arm get a brief stability reset while the other works.
Pairing with exercise 5: This curl biases the lengthened range; the Scott reverse curl biases strict shortening-range tension and forearm recruitment.