dumbbell lying supine biceps curl

Muscles worked

How to do dumbbell lying supine biceps curl

1. 1 Lie flat on a bench with your back and head supported, and your feet flat on the ground.
2. 2 Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
3. 3 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4. 4 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5. 5 Hold the contracted position for a brief pause as you squeeze your biceps.
6. 6 Inhale and slowly begin to lower the dumbbells back to the starting position.
7. 7 Repeat for the desired number of repetitions.

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