: To build the entire biceps muscles throughout a maximal range of
1) Use an
exercise bench and, if possible, place the bench on blocks to raise it
higher off the ground.
2) Lie on
your back on the bench, a dumbbell in each hand, your knees bent and
feet flat on the bench.
3) Let the
dumbbells hang down (don't touch the floor) and turn your palms forward
when performing the lying dumbbell curls exercise.
4) With your
elbows steady, curl the weights up toward the shoulders, keeping the
lying dumbbell curls movement very strict.
5) Lower the
dumbbell back toward the floor, resisting the weight all the way down.
dumbbell curls is an exercise which is particularly effective because it
gives a great biceps stretch and helps lengthen the muscle. Also, due to
the angle, the biceps muscles contract fully to offset the pull of
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