Lying Dumbbell Curls

Lie on your back on a flat bench, holding a dumbbell in each hand near the top of your thighs. Move the dumbbells to the sides of the body, straightening your arms, slightly bending them at the elbows. The palms are turned up. Keep your elbows and arms close to your torso. Slowly lower your hands to the floor, as low as you can. When you feel a stretch in your muscles, stop and lock your arms. This will be your starting position. As you exhale, slowly bend your arms with dumbbells to your biceps while rotating your wrists so that your palms are facing up at the end of the movement. The part of the arm from the elbow to the shoulder must remain motionless. Tip: Only the forearm works. The movement should continue until the biceps is fully contracted. Take a short pause, tensing your muscles. Very slowly, while inhaling, return the dumbbells to the starting position. Warning: It is important to use a weight that you can control. Remember to slightly bend your elbows. Incorrect exercise can lead to injury.