Lying Supine Biceps Curl with Dumbbell· Lie on a flat bench with your head at one end and your feet planted firmly on the floor.
· With a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench.
· Slowly raise your arms up until they are level with your chest.
· Curl the dumbbells by twisting your palms, so that your forearms touch your biceps.
· Slowly lower your arms to the starting position.
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