Dumbbell Curl - Lying Supine

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Strength Dumbbell Flat Bench Pull Gym

Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise isolates both heads of the biceps.

Lie face up on a supine (flat) bench. Grasp dumbbells to your sides, palms facing inwards. This is your starting position. While holding the upper arms stationary, and keeping your elbows close to your sides, curl the dumbbells upward towards your chin, rotating your hands to a supinated grip, while contracting the biceps. Exhale during this movement. Slowly bring the dumbbells back to the starting position, keeping your upper arms stationary. Inhale during this movement. Repeat for the recommended number of repetitions.

The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.