dumbbell lying supine biceps curl
- Body Part
- Upper Arms
- Equipment
- Dumbbell
- Target Muscle
- Biceps
- Secondary Muscles
- forearms
How to do it
- Lie flat on a bench with your back and head supported, and your feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
