Lying Biceps Curl

Introduction

The Lying Biceps Curl is a highly effective isolation exercise designed to target the biceps brachii, the muscle located on the front part of the upper arm. By performing this exercise in a lying position, typically on an incline bench, you can minimize the involvement of other muscle groups and reduce momentum, thereby maximizing the tension on the biceps throughout the entire range of motion. This unique positioning also helps to maintain a consistent angle of resistance, which can lead to improved muscle activation and hypertrophy. Ideal for both beginners and advanced lifters, the Lying Biceps Curl is a valuable addition to any strength training or bodybuilding regimen aimed at developing well-defined, stronger biceps.

Execution

How to Perform a Lying Biceps Curl

Setup

1. Lie down on a flat bench with your back fully supported and your feet planted firmly on the ground.
2. Hold a barbell or a pair of dumbbells with an underhand grip (palms facing up), ensuring your hands are shoulder-width apart.
3. Extend your arms fully so that the weights are positioned directly above your chest.

Execution

1. Begin by taking a deep breath and engaging your core to stabilize your body.
2. Slowly curl the weights towards your shoulders by bending your elbows, keeping your upper arms stationary and close to your torso.
3. Focus on contracting your biceps as you lift the weights, ensuring a controlled and smooth motion.
4. Continue curling until your biceps are fully contracted and the weights are at shoulder level.
5. Pause briefly at the top of the movement, squeezing your biceps for maximum contraction.

Finishing

1. Slowly lower the weights back to the starting position, fully extending your arms while maintaining control.
2. Exhale as you complete the lowering phase.
3. Repeat the movement for the desired number of repetitions.