Lying Supine Biceps Curl with Dumbbell

This is another biceps exercise where you lay down to isolate the muscles you are working. This is an advanced exercise.

Steps

1. Lie on a flat bench with your head at one end and your feet planted firmly on the floor.
2. With a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench.
3. Slowly raise your arms up until they are level with your chest.
4. Curl the dumbbells by twisting your palms, so that your forearms touch your biceps.
5. Slowly lower your arms to the starting position.

Note: Practice the motions of this exercise with light weights to become familiar with the movements.

Exercise images by Everkinetic.