Dumbbells Biceps Curl Lying (alternating)

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The dumbbell biceps curl lying (alternating) workout primarily engages the biceps muscles.

Dumbbells are used to target the biceps without overemphasizing secondary muscle groups.

Start by lying flat on your back on a bench, with your feet flat on the floor and your knees bent.
Hold a dumbbell in each hand, with your palms facing up and your arms fully extended towards the ceiling.
Keeping your upper arms stationary, exhale and curl one dumbbell towards your shoulder while rotating your forearm until your palm is facing your shoulder.
Inhale and slowly lower the dumbbell back to the starting position, while simultaneously curling the other dumbbell towards your shoulder.
Continue alternating arms in a controlled manner, curling one dumbbell at a time, until you have completed the desired number of repetitions.

Start by lying flat on a bench with a dumbbell in each hand, palms facing up.
Keep your upper arms stationary and exhale as you curl one dumbbell towards your shoulder.
Focus on squeezing your biceps at the top of the movement for maximum engagement.
Lower the dumbbell back down slowly and repeat the movement with the other arm.
Alternate between arms, maintaining control and avoiding any swinging or jerking motions.
To challenge your biceps even more, try using heavier dumbbells or increasing the number of repetitions.
Remember to breathe throughout the exercise and listen to your body to avoid any unnecessary strain.