Dumbbell lying wide curl

How to do it

1. 1Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
2. 2Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. 3Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
5. 5Inhale and slowly begin to lower the dumbbells back to the starting position.
6. 6Repeat for the desired number of repetitions.