The dumbbell lying wide curl is an isolation exercise targeting the bicep, performed while lying flat on a bench with dumbbells. It emphasizes the outer portion of the bicep and also engages the forearms.
Also Works
Forearms
How to Perform
1
Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
2
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
4
Hold the contracted position for a brief pause as you squeeze your biceps.
5
Inhale and slowly begin to lower the dumbbells back to the starting position.