Biceps-Curl, Lying

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