Lying Dumbbell Curls

These build the entire biceps throughout a complete range of motion. Lying dumbbell curls are mainly effective because they give you a great bicep stretch and lengthen the muscle. Also, because of the angle, the biceps must contract completely to compensate for the pull of gravity.

Implementation: Use an exercise bench (A) Lie on your back on the bench, have dumbbell in both of your hands, your knees bent and feet flat on the bench. Allow the dumbbells to hang down (but not make contact with the floor) and turn your palms forward. (B) Keeping your elbows steady, curl the weights up toward your delts, keeping the movement extremely strict. Then lower the dumbbells back toward the floor, fighting the weight all the way down.

Exercise Slideshow Image 1 Image 2