Description

The dumbbell lying wide curl is a great exercise for targeting the biceps and developing arm strength.

Starting Position

Lie on a flat bench with a dumbbell in each hand, arms fully extended towards the ceiling, palms facing forward.

Technical Execution

Keeping your upper arms stationary, slowly curl the weights towards your shoulders while keeping your palms facing away from you. Lower the weights back down in a controlled manner.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom and bringing the weights close to the shoulders at the top of the movement.

Variations

Variations include using an EZ barbell or a cable machine for a different angle of resistance.

Common Mistakes

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

Practical Advice

Focus on controlled movements and squeeze the biceps at the top of the curl for maximum muscle engagement.

Additional Notes

Make sure to select an appropriate weight that challenges your muscles without sacrificing proper form.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms