Lying Dumbbell Curls

Exercise Tips

  • Keep your back flat on the bench

Lying Dumbbell Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Dumbbells, Flat Bench

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Dumbbells, Flat Bench

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Position yourself face up on a incline bench. Hang your arms straight over the sides with a dumbbell in each hand, palms facing each other. Keep your feet flat on the floor.

  1. 1 Exhaling, curl both hands
    to your shoulders, keeping your elbows close by your sides. As you do this, turn your wrists so your palms are facing behind you at the peak of the motion.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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