Lying Supine Dumbbell Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lie **face up** on a flat bench with a dumbbell in each hand and **let your arms hang off the sides** towards the floor, palms forward. Curl bending only the elbow as far as you can without the upper arm moving, and lower slowly. With the arm behind your body the biceps are stretched to the maximum from the start, even more than on an incline. The classic mistake is raising the elbow to complete the rep: the rep ends where the elbow stops being still.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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