Lying Supine Curl

Lie on a high flat bench on your back and with the dumbbells extended down by your sides, slightly forward of your shoulders. This is a difficult exercise, and as such a lighter weight than normal should be used.

START	FINISH

Keeping your upper arms vertical to the floor, lift the dumbbells up towards your shoulders in a smooth action, concentrating on keeping the movement from your elbow to your wrist, returning back in a reverse order, prior to repeating again.

Aim to keep both your lower back and head in contact with the bench throughout the movement.

A number of various hand positions can be used, and the exercise can be be done with alternate arms, however avoid trunk rotation if performing with heavy weights (1 arm only), by keeping your feet spread wide firmly on the floor.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.