Illustrations of supine dumbbell curls and seated dumbbell single-arm curls

Illustrations of supine dumbbell curls and seated dumbbell single-arm curls

Supine dumbbell curl

Action method: Lie on your back on a bench, raise your legs, hold a dumbbell with your palms upward so that the load is concentrated on the biceps, curl upwards to the peak position, pause for 2- 3 seconds and then the control returns to the initial state and repeats the above action.

Seated dumbbell one-arm curl

Action method: Sit on a stool, bend your upper body forward, and place the elbow joint of the hand holding the bell on the upper third of the inner thigh of the same side. The forearm and thigh form a 45-degree angle. You can directly bend your forearm, or you can bend your wrist while turning your wrist to the optimal contraction angle, stay for 1-2 seconds, and then return the control to the initial state...

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Extended reading:

Dumbbell Curls: Illustrations of Dumbbell Overhand Wrist Curls and Overhand Dumbbell Wrist Curls

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One-handed dumbbell bench press - supine one-handed dumbbell bench press diagram and core strength exercise