How to perform Dumbbell Lying Bicep Curl with proper form
Instructions:
-
Starting Position:
- Lie flat on a bench, face up, with a dumbbell in each hand.
- Keep your arms fully extended and palms facing upward.
-
Body Alignment:
- Ensure your back is pressed against the bench.
- Keep your legs flat on the ground with your feet shoulder-width apart.
-
Curl Movement:
- Slowly bend your elbows to lift the dumbbells towards your shoulders.
- Focus on using your biceps to lift the weights, maintaining control throughout the movement.
-
Top Position:
- At the peak, squeeze your biceps for a brief moment.
- Ensure your upper arms remain stationary; only your forearms should move.
-
Lowering the Weight:
- Gently lower the dumbbells back to the starting position, fully extending your arms.
- Control the motion to avoid momentum and reduce risk of injury.
-
Breathing:
- Inhale as you lower the weights and exhale as you lift them.
Tips for Proper Form:
- Keep your elbows close to your torso throughout the exercise.
- Avoid swinging or using your back for momentum.
- Choose a weight that allows you to maintain control without compromising form.
Common Mistakes to Avoid:
- Lifting too heavily, leading to poor form.
- Arching the back or lifting your shoulders off the bench.
- Allowing elbows to flare out to the sides.
By following these guidelines, you can perform the Dumbbell Lying Bicep Curl effectively and safely.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms