The dumbbell lying wide curl is an exercise that targets the biceps muscles. It is a variation of the traditional lying curl, with the hands positioned in a wider grip to target different areas of the biceps.
How to perform
To perform the dumbbell lying wide curl, follow these steps:1. Lie down on a flat bench with a dumbbell in each hand, palms facing forward and arms extended straight down towards the floor.
2. Position your hands in a wide grip, with your thumbs pointing outwards and elbows slightly bent.
3. Keeping your upper arms stationary, curl the dumbbells towards your shoulders while contracting your biceps.
4. Hold the contraction for a second, then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.
6. Make sure to keep your core engaged and back flat throughout the exercise to avoid any strain on your lower back.
This exercise can be done with light to moderate weights and higher repetitions for muscle endurance, or heavier weights and lower repetitions for muscle hypertrophy. It is important to use proper form and control throughout the movement to ensure effectiveness and prevent injury.
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.