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Dumbbell Bicep Curl (Supine)
Beginner - Strength - Isolation
Targeted Muscle Group
Biceps
Forearms
Recommended Equipment
Dumbbell
How to do it
The dumbbell lying supine biceps curl machine exercise is an advance exercise where you lie down to isolate and target the bicep muscles
Steps :
1.) Start off lying on a flat bench with your head at one end and your feet planted firmly on the floor at the other end.
2.) Grabbing a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench.
3.) Slowly raise your arms up until they are level with your chest, then curl the dumbbells twisting your palms so your forearms touch your biceps.
4.) Hold this position for a count, isolating the bicep muscle and squeezing.
5.) Slowly lower your arms to the starting position.
6.) Repeat for as many reps and sets as desired.
