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Lying Supine Dumbbell Curl

in Biceps Exercise


Main Muscle Worked: Biceps

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Lying Supine Dumbbell Curl - Exercise Guide

Step 1

Hold a dumbbell in each hand with a neutral grip then lie on your back on a flat bench.

Step 2

Extend your arms to your sides and move the palms of your hands so that they are facing your thighs.

Step 3

Slowly lower your arms to the floor as far as you can. Lock your upper arms once you can no longer go down further. Make sure to keep your upper arms stationary and only your forearms move all throughout this exercise. This is your starting position.

Step 4

Curl the dumbbells up until they’re at shoulder level. Continue until your biceps are fully contracted. Rotate your wrists as you do this so that your palms are facing up once at the top. Exhale as you execute this movement.

Step 5

Pause for a moment then squeeze your biceps.

Step 6

Lower the dumbbells down in an arc motion until you’re back to your starting position.

Step 7

Repeat for the recommended amount of repetitions.


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