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Lying Dumbbell Curls - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Biceps

This exercise helps to build your biceps through a full range of motion. Lying Dumbbell Curls lengthen the muscle and, due to the fact that you are lying flat on a bench, your biceps must contract fully to offset the pull of gravity. It also offers a great stretch for the muscle.

Lying Dumbbell Curls - Exercise Workout & Technique

  • Elevate a flat exercise bench so that when you lower the dumbbells, the weights do not touch the floor.
  • Position yourself on the bench with your back, shoulder blades and sacrum making firm contact with it. Bend your knees so that your feet can be placed flat on the bench too.
  • Extend your arms out and down so that at the lowest point, your palms face upwards. This forms the starting point of the exercise.
  • As you exhale, lock your elbows in position and lift the dumbbells up to your shoulders. Pause.
  • Inhale and bring the dumbbells back to the starting point near the floor.
  • Continue these curls until the desired reps have been completed, rest, then repeat.

Lying Dumbbell Curls - Tips & Safety

  • Keep the exercise controlled at all times.
  • Do not let the dumbbells make contact with the floor throughout.
  • If required, place the exercise bench on blocks in order to get the full range of motion in each movement.
  • Ensure that your feet are flat on the bench and your knees are bent.

Lying Dumbbell Curls - Alternatives

  • Try doing Alternate Lying Dumbbell Curls in order to isolate one arm at a time. In this way it forces you to focus on each movement deliberately and controlled.

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