Lying Flat Bench
Lying Flat Bench Dumbbell
Bench Dumbbell Curl : To build the entire biceps throughout a
maximal range of motion.
When was the last time
you did a biceps exercise lying down? If you want a good mass-building
and peaking movement, lying flat bench dumbbell curl is the one which is hard to beat. Experiment with elbow
angle because that's where the secret to its effectiveness lies. You'll
need a flat bench that's high enough to allow your arms to fully extend
below the bench without the weights touching the floor. Follow these
With a dumbbell in
each hand, keep your palms turned up (supinated) throughout the
lying flat bench dumbbell curl workout.
Keep your upper
arm angled at roughly 45 degrees to your torso, but experiment with
various angles to find which one hits your biceps best.
Try to keep your
upper arm in about the same position throughout the exercise.
Movement takes place through only the bend in your elbows.
At the top,
squeeze and hold the peak contraction for a 1-2 count, then slowly
lower the weight.
You can curl both
arms at a time or alternate sides to gain the maximum benefits when
doing the lying flat bench dumbbell curl.
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