Lying Dumbbell Curls

in Biceps Exercise

Main Muscle Worked: Biceps

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Lying Dumbbell Curls - Exercise Guide

Step 1

Take hold of a dumbbell in each hand and lie down on an exercise bench. You can place blocks or a foot stool under the legs of the bench to increase its height. The dumbbell should hang down without touching the floor, with your arms in a straight but diagonal position and palms facing forward. This is your starting position.

Step 2

Curl the dumbbell toward the shoulder, flexing the biceps muscles throughout the motion. Hold for a moment at the top of the movement, then lower slowly back to the starting position, practicing strict control and not releasing the weight as you bring the weights down toward the floor.

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