Dumbbell Lying Supine Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

How to do it

1. Lie on a flat bench with a dumbbell in each hand, arms fully extended towards the floor by your sides, and palms facing your thighs.
2. Curl the dumbbells by bending your elbows until your forearms are parallel to the floor while rotating the dumbbells to face backward.
3. Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Keep your upper arms stationary and only move your forearms to ensure maximum bicep engagement.
• Avoid using momentum; focus on a slow and controlled motion throughout the exercise.
• Use a weight that allows for proper form and control throughout the exercise.