Beginner
DUMBBELL LYING SUPINE BICEPS CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with your back and head supported, and your feet flat on the ground.
2
Step:2 Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
3
Step:3 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4
Step:4 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5
Step:5 Hold the contracted position for a brief pause as you squeeze your biceps.
6
Step:6 Inhale and slowly begin to lower the dumbbells back to the starting position.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
