Flat Bench Lying Dumbbell Curl


flat bench dumbbell curl
Exercise Profile

Primary Muscle Group(s): Biceps

Secondary Muscle Group(s): Shoulders (Front), Forearms


Exercise Instructions

1. Grab a pair light dumbbells and and lay them on your lap in a sitting position. Slowly lay back and bring the dumbbells up to your chest.

2. Bring your feet up and place them on the bench.

3. Slowly bring your arms outward until your upper arms are parallel with your upper torso.

4. Slowly lower the dumbbells until your arms are straight (Or slightly bent) and than bring them back up. As in the image above.

Description

The flat bench dumbbell curl is a very interesting exercise. Although not a popular biceps exercise, it is an odd movement that eliminates all cheating. There is simply no way you can cheat at this exercise so it is a pure isolation exercise that directly targets the biceps muscle.

Secondary muscles include the front deltoids (shoulders), and forearms.

To get the most from this exercise, pick a light to moderate weight and really concentrate on contracting your biceps throught the entire movement. It may take a few workouts, but you'll get the hang of this exercise.

Press play to view an instructional video on how to properly perform the flat bench lying dumbbell curl.


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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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