A dumbbell curl done lying face up on a flat bench with the upper arms hanging back toward the floor. Starts the biceps from an even deeper stretch than the incline curl.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie face up on a flat bench, feet on the floor, with the upper arms lowered beside the bench toward the floor as far as is comfortable and dumbbells held at arm's length, palms facing in.
Lock the upper arms in that lowered position.
Curl the dumbbells up, turning the palms to face up as they rise.
Squeeze at the top.
Lower very slowly back to the stretched start.
Breathing: Exhale as you curl, inhale as you lower.
Upper arms stay back
Turn the palms up
Slow negatives
Bringing the upper arms up with the curl
Going too heavy for the stretch
Letting the dumbbells touch the floor
Only lower the arms as far as your shoulders allow, and use light weights; the start position stresses the front of the shoulder.