The dumbbell lying supine bicep curl is an isolation exercise targeting the bicep, performed while lying flat on a bench. It emphasizes strict form and minimizes cheating by stabilizing the upper body.
Also Works
Forearms
How to Perform
1
Lie flat on a bench with your back and head supported, and your feet flat on the ground.
2
Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
3
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5
Hold the contracted position for a brief pause as you squeeze your biceps.
6
Inhale and slowly begin to lower the dumbbells back to the starting position.