Laying Curls

Developing the Muscles of the Biceps

Back to Muscle Group

1)      Start by grasping one

Dumbbell in each hand.


2)      Lay down on a flat bench

With your feet firmly on

The ground.


3)      Allow the dumbbells to

Hang down and stretch

Out your biceps prior to



4)      Begin by curling each

Dumbbell upwards until

Your arm nearly makes a

90 degree angle at the



5)      Keep your elbows pointed

Downwards throughout the

Exercise and try to keep

Them tight to your sides.


6)      Slowly lower the dumbbells

To the starting position to

Complete one repetition.

 Muscles Worked: