Lying Supine Dumbbell Curl

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Watch Lying Supine Dumbbell Curl

Technique

How to perform Lying Supine Dumbbell Curl

1. Lie on your back on a flat bench with a dumbbell in each hand beside your body.
2. Begin with your palms facing inward and your elbows close to your torso, allowing the arms to extend beside the bench.
3. Keep your upper arms in that position as you curl the dumbbells toward your shoulders, turning your palms upward.
4. Lower the dumbbells slowly by extending your elbows and returning toward the neutral grip.
5. Repeat without swinging the upper arms or forcing the shoulders farther down at the bottom.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.