The Dumbbell Lying Supine Biceps Curl is an exercise that targets the biceps muscles. It is performed lying down on a bench, with the dumbbells held in a supine grip (palms facing upwards).
How to perform
Step by step instructions:1. Lie down on a flat bench with your feet planted firmly on the ground and your back flat against the bench.
2. Hold a dumbbell in each hand with your palms facing upwards. Your arms should be fully extended at your sides, perpendicular to the floor.
3. Keeping your upper arms stationary, exhale as you curl the dumbbells towards your shoulders, contracting your biceps. Keep your wrists straight throughout the movement.
4. Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms.
5. Repeat for the desired number of reps.
Tips:
- Make sure to keep your elbows close to your sides throughout the movement to isolate the biceps.
- Focus on squeezing the biceps at the top of the movement for maximum contraction.
- Choose a weight that challenges you but allows you to maintain proper form.
- Avoid swinging or using momentum to lift the dumbbells, as this can lead to injury and reduce the effectiveness of the exercise.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.