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Dr. Mike, a respected researcher and bodybuilder, recommends the flat bench dumbbell curl. This exercise provides maximum tension at the stretch point of the biceps, akin to the sensation felt during stiff-legged deadlifts for the hamstrings.
Although it has emerged as a favorite for many, it lacks the stability of the preacher bench, which can lead to discomfort unless performed correctly. Adjustments—such as turning sideways for better arm support—can mitigate these issues.
If equipment availability is a concern, cable exercises can also be incorporated. By positioning cables at wrist height while curling with arms behind the body, you can still achieve the desired stretch and resistance.