Lying Bicep Curl

• Mat (optional for comfort)

1. Starting Position:

• Lie flat on your back on a mat with your knees bent and feet flat on the floor. Keep your feet hip-width apart.

• Hold a dumbbell in each hand with your arms extended straight toward the ceiling.

• Your palms should be facing forward.

2. Curling Movement:

   • Slowly bend your elbows to lower the dumbbells towards your shoulders while keeping your upper arms stationary.

   • Focus on squeezing your biceps as you curl the weights up.

3. End Position:

   • Continue curling until your biceps fully contract and the dumbbells are close to your shoulders.

   • Hold this position for a moment, feeling the contraction in your biceps.

4. Lowering Movement:

   • Slowly lower the dumbbells back to the starting position, extending your arms fully while maintaining control.

   • Keep your elbows close to your body throughout the movement.

5. Repetitions:

   • Repeat the movement for the desired number of repetitions, usually 8 to 12 for beginners.

6. Form Tips:

   • Keep your back flat against the mat; avoid arching your lower back.

   • Ensure your wrists remain straight throughout the exercise to prevent strain.

   • Breathe out as you curl the weights up, and breathe in as you lower them.

7. Cool Down:

   • After completing your sets, stretch your arms and shoulders gently to promote recovery.

Safety Note:

• Start with lighter weights to master the form before progressing to heavier dumbbells.