Lying Floor Face Forward Two Arm Curl on High Wall Pulley
Page (book)
p. 252
Exercise order on page
1
Hypertrophy score
74 / 100 — Grade A
Body part: Biceps · Muscle group: Biceps (long head) · Equipment: high wall pulley, floor · Time: 6–8 min
Why this exercise
Biceps loaded at maximum shoulder extension — lying face-forward with arms stretched toward the high pulley places the long head of the biceps in its most stretched position under cable tension. Stretch-under-load 12/15.
Shoulder extension = long head stretch — the long head of the biceps crosses the shoulder joint; arms behind the body stretches it maximally.
Floor eliminates momentum — lying position prevents body sway and cheat curling.
Stretch-under-load 12/15 — high score on the strongest hypertrophy signal dimension.
Placed fourth to open the biceps block with stretch-position stimulus.