Body part
Biceps
Instructions
- Start by lying flat on your back on a bench or mat, holding a dumbbell in each hand with your palms facing upwards.
- Keep your arms straight and extend them above your chest, keeping a slight bend in your elbows.
- Keeping your upper arms stationary, slowly lower the dumbbells towards your head by bending your elbows.
- Pause for a moment when the dumbbells are near your forehead, then slowly raise them back to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Advice
- Focus on maintaining proper form throughout the movement to target the biceps effectively.
- To increase the intensity, slow down the lowering phase of the exercise. This will create more time under tension.
- Engage your core muscles by maintaining a stable and neutral spine throughout the exercise.
- Gradually increase the weight of the dumbbells as you get stronger, but always prioritize good form over heavy weights.
- Incorporate a variety of bicep exercises into your workout routine to ensure balanced muscle development.
- Don’t forget to warm up your biceps before performing the dumbbell lying supine curl.
- This can help prevent injuries.
- Remember to breathe out during the curling phase and breathe in during the lowering phase of the exercise.
- If using a bench, make sure it’s sturdy and secure to avoid any accidents or injuries.
- Listen to your body and take rest days when needed to allow for proper muscle recovery.
- Stay hydrated and fuel your body with a balanced diet to support muscle growth and recovery.
