Lying High Bench Alternated Dumbbell Curl.

·         Keep two dumbbells on the floor.

·         Lie on the bench, facing the floor. Keep the shoulders in line with the edge of the bench.

·         Hold the dumbbells with the palms facing up.

·         Use a semicircular motion to curl the dumbbell in the right hand. Curl until the dumbbell is directly under the chin.

·         Bend only the elbow while curling. Maintain the upper arm vertical to the floor.

·         Get back to the starting position.

·         Perform the same motion with the left hand.

·         Keep curling back and forth.

·         One rep is made of one curl to the right and one to the left.

·         As you lift, inhale. Exhale, as you lower.