Dumbbell Lying Supine Biceps Curl

Coaching cues

• Lie flat on a bench with your back and head supported, and your feet flat on the ground.
• Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
• Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
• Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
• Hold the contracted position for a brief pause as you squeeze your biceps.
• Inhale and slowly begin to lower the dumbbells back to the starting position.
• Repeat for the desired number of repetitions.