Description

The dumbbell lying supine biceps curl is an effective isolation exercise that targets the biceps muscles.

Starting Position

Lie flat on a bench with a dumbbell in each hand, arms hanging down by your sides, palms facing up.

Technical Execution

Curl the dumbbells towards your shoulders while keeping your upper arms stationary. Lower the weights back down in a controlled manner.

Range of Motion

The range of motion should allow for a full extension of the arms at the bottom and a contraction of the biceps at the top of the movement.

Variations

Variations of this exercise include hammer curls, incline dumbbell curls, and concentration curls.

Common Mistakes

Common mistakes include using momentum to lift the weights, arching the back, and not fully extending the arms at the bottom of the movement.

Practical Advice

To perform this exercise correctly, ensure that your elbows remain stable throughout the movement and focus on squeezing the biceps at the top of the curl.

Additional Notes

It is important to select an appropriate weight that allows you to maintain proper form and complete the desired number of reps.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms