dumbbell lying supine biceps curl

Instructions

1. 1

   Step 1: Lie flat on a bench with your back and head supported, and your feet flat on the ground.

2. 2

   Step 2: Hold a dumbbell in each hand with your palms facing up and your arms fully extended.

3. 3

   Step 3: Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

4. 4

   Step 4: Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

5. 5

   Step 5: Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Step 6: Inhale and slowly begin to lower the dumbbells back to the starting position.

7. 7

   Step 7: Repeat for the desired number of repetitions.