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Beginner
Biceps
Dumbbell Lying Supine Curl
This exercise works your bicep muscles while you lie flat on a bench. Because you are lying down, your body stays still, which stops you from swinging to cheat and makes your arms do all the work.
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How to Perform
- 1Lie on your back on a bench holding a dumbbell in each hand. Let your arms hang straight down with your palms facing the ceiling.
- 2Keep your upper arms glued to your sides. Breathe out and bend your elbows to lift the weights up.
- 3Keep lifting until the weights are near your shoulders and your bicep muscles feel tight.
- 4Stop for a moment at the top and squeeze your muscles hard.
- 5Breathe in as you slowly lower the weights back down until your arms are completely straight again.
- 6Do this again for the number of times you want to complete the set.
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