dumbbell lying supine curl

How to do this exercise

1. Step:1 Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
2. Step:2 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Step:3 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Step:4 Hold the contracted position for a brief pause as you squeeze your biceps.
5. Step:5 Inhale and slowly begin to lower the dumbbells back to the starting position.
6. Step:6 Repeat for the desired number of repetitions.