Exercise Detail

dumbbell lying wide curl

The dumbbell lying wide curl is an isolation exercise targeting the biceps, performed while lying flat on a bench with dumbbells. It emphasizes the outer portion of the biceps and also engages the forearms.

BicepsStrengthBeginnerMedia available

Equipment

Dumbbell

Instructions

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

Tips

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Variations

No variations have been listed yet.

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