Dumbbell Lying Wide Curl

This exercise is done lying on a bench to work your biceps. It focuses on the outside part of the muscle and also helps strengthen your forearms.

1Lie on your back on a bench with a dumbbell in each hand, arms straight out, and palms facing up.
2Keep your upper arms still, breathe out, and lift the weights by bending your elbows.
3Keep lifting until your biceps are squeezed tight and the weights reach shoulder height.
4Hold this position for a moment while squeezing your muscles.
5Breathe in and slowly lower the weights back to where you started.
6Do this for the number of times listed in your workout.

Primary Muscles

Secondary Muscles

Forearms

Equipment

Difficulty

Beginner

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