Flat Bench Lying Dumbbell Curl

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.





Position for the flat bench dumbbell curl

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.

Execution of the flat bench dumbbell curl

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