Biceps-Curl, Lying
(4.58)
through 12 votes
through 12 votes
muscles: | Biceps |
---|---|
auxiliary muscles: | Hand Flexors, Deltoids |
required: | Bench, Dumbbells (2) |
fitness level: | Normal |
exercise type: | Strength |
Variations available (23) |
General And Specifics
- the big range of motion gives new impulses to the biceps
- additionally, it is stretched at the lowest point of the movement
- the change between stretching and contraction as an intensive technique helps improving the flexibility and strength
- to avoid injuries in the shoulder area, use less weight than in the Biceps-Curl With Dumbbells
Starting Position
- grasp two dumbbells and lay your back on the weight bench
- let the arms hang at the sides of it
- the elbows are slightly bent
- the palms of the hands point to the bench
- put your feet on the ground or on the end of the bench
Correct Execution
- bend the arms and bring the weights in front of your shoulders
- turn the wrists outwards
- the upper arms come up, until they are parallel to the upper body
- the elbows stay as close as possible to the body
- in the final position, the palms of the hands point to the shoulders
- lower the arms slowly and turn the forearms, without touching the ground
- make controlled motions without momentum
- do several reps