One of the few curls that stretches the biceps (arms behind the body line). The book recommends it for most people's programs.
Cues
45–60° bench, chest proud, let the arms hang back for the stretch, curl without swinging. Drop the ego on load — the book: "big numbers or big biceps?"
Programming
3 × 8–12, to failure. Pairs with the Pelican Curl for a full biceps stretch emphasis.
How to progress
Double progression; clean reps over heavier swings. → Progression §6