Lying Dumbbell Curl

Body region

• Arms

Equipment

• Dumbbells
• Flat Bench

Technique

1. Lie on your back on a high flat bench, a dumbbell in each hand.
2. Let your arms hang straight down past the sides of the bench, palms facing up.
3. Curl the dumbbells up while keeping your upper arms pointing at the floor.
4. Lower slowly until your arms are fully straight.

Cues

• Keep your shoulders on the bench.
• Start light; the stretch at the bottom is strong.

Common mistakes

• Bringing the elbows up toward the ceiling.
• Dropping the dumbbells at the bottom.

Variations

• Alternating Incline Dumbbell Curl
• Incline Hammer Curl

Alternatives

• Dumbbell Curl
• Prone Incline Dumbbell Curl