Lying Flat Bench Dumbbell Curl

Lying Flat Bench Dumbbell Curl

Lying Flat 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 other tips:

  • 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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