The Dumbbell Lying Supine Curl is an isolation exercise that primarily targets the biceps, as well as the forearms and shoulders. It is a variation of the traditional dumbbell curl that is performed while lying on a flat bench.
How to perform
To perform the Dumbbell Lying Supine Curl, follow these steps:1. Lie flat on a bench with your feet planted firmly on the floor and hold a dumbbell in each hand, palms facing upwards.
2. Keep your elbows close to your sides and ensure your upper arms are parallel to the floor.
3. Slowly curl the dumbbells towards your shoulders while keeping your upper arms stationary.
4. Squeeze your biceps at the top of the movement and hold for a second.
5. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
6. Repeat for the desired number of repetitions.
7. Make sure to breathe out as you curl the dumbbells up and breathe in as you lower them back down.
8. To increase the intensity of the exercise, you can pause at the top of the movement or increase the weight of the dumbbells.
Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you become stronger. It is important to avoid swinging or using momentum to lift the weights in order to prevent injury and maximize 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.