Lying Dumbbell Curls Exercise Tutorial – Build New Growth in Your Biceps!

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Placing the muscle into a stretched position is one of the most efficient ways to increase muscle stimulation, and the lying dumbbell curls do just that. Due to the angle of your shoulder in the lying position, you’ll put more emphasis into the long head of the biceps.

How to:

Grasp a pair of dumbbells and place them at each side of a flat bench.
Lie supine (facing up) onto the bench and grab the dumbbell with each hand.
Slightly crunch your upper back area off of the bench and maintain a neutral chin.
Lift the dumbbells off of the floor, maintaining a slight bend in the elbows.
Flex in your elbows to curl the weight to the top position.
Slowly return the dumbbells to the starting position – just before the touch the ground.

Do not:

DO NOT roll your shoulders forward, as this will put unnecessary stress in the shoulder joints and lessen your range of motion – keep your shoulder retracted.
DO NOT lock out your elbows. This will lead to extra stress in the elbow joints and could lead to injury.
DO NOT pull your chin upwards, arching your neck. Doing so will place your spine in a compromised position.

This exercise is best when performed with lighter weight due to the extreme stretch and stress placed upon the biceps. But finding new ways and angles to engage and activate muscles can be an invaluable tool when trying to develop the best version of yourself.

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