The supine bench curl is a more demanding dumbbell curl variation.

Muscle group: Biceps

Steps

Lie on a flat bench with your head near the end and feet on the floor. Hold dumbbells with palms inward and let your arms hang beside the bench. Slowly raise your arms to chest height, then bend your elbows and turn your palms upward, bringing your forearms toward your biceps. Slowly lower your arms to the start.

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