Dumbbell Lying Supine Biceps Curl
Lying face up on a flat bench with the arms hanging below its edges, curl the bells up; the arms start behind the body, which stretches the biceps at the bottom.
How to do it
Setup
Lying face up on a flat bench, feet on the floor, dumbbells hanging straight down below the bench, palms up.
Steps
- Curl the bells up toward the shoulders, upper arms still.
- Squeeze at the top without lifting the head.
- Lower slowly back below the bench.
Common mistakes
Dropping the bells into the bottom stretch: lower slowly, the shoulder is at its most exposed there. Heavy bells from the first set: the stretch makes this light work. Elbows swinging up toward the ceiling: they point at the floor throughout.
Breathing
Exhale on the curl, inhale on the stretch.
