Lying Supine Dumbbell Curl
Differentiation: Mechanics
This variation of a Lying Curl is unique from other lying Curl exercises. Here is how: you use dumbbells. Using dumbbells offer a greater range of motion. This longer range of motion helps develop your biceps. Also, because you curl both dumbbells simultaneously. Using dumbbells ensures that each arm lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain two dumbbells.
3) Bring the dumbbells with you as you sit on the bench.
4) Lie down lengthwise on the bench, letting the dumbbells hang down to your sides - and facing each other.
5) Place your feet flat on the floor, wide apart for stability.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you flex your biceps while pulling both dumbbells up to chest level.
3) ...until both dumbbells reach chest level.
4) This is the ending position.
5) Squeeze your biceps and hold for a count of two seconds.
6) Finally, inhale while you lower the dumbbells to the starting position using a slow and controlled movement.
7) Repeat reps for a full set.
8) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your feet planted on the floor. Lifting your feet will compromise the solidity of your body-posture, which will negatively impact the effectiveness of this exercise for the biceps.
Keep your upper arms stationary and focus on only moving your forearms.
Keep your elbows inward, which will ensure that your biceps do a majority of the work and provide you with the maximum potential benefit.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.