Lying Supine 4x4x4 Dumbell Curls



Hold Dumbells

Lie on your back on a flat bench

Start with dumbells at arms length, palms facing in

Begin curl, turning palms up

Do 4 complete repetitions from floor to shoulder

At the end of the 4th Rep, keep the dumbells at the top position.

Do 4 partial reps lowering the weight from your shoulders just half way down
making sure your lower arms are parallel to the floor

At the end of the 8th Rep lower the dumbells to arms length

Do 4 parial reps from arms length to where your arms are parallel to the floor

12 Reps completes 1 set.

Inhale Up, Exhale Down.