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Exercise of The Day, Upper Body Exercises

Lying Supine 4x4x4 Dumbbell Curl

1. Hold dumbbells.

2.Lie on your back on a flat bench.
3.Start with dumbbells at arms‘ length, palms in
4.Begin curl, turning palms up.
5. Do 4 complete repetitions from floor to shoulder.
6.At the end of the fourth rep, keep the dumbbell at the top position
7.Do 4 partial reps, lowering the weight from your shoulders to where your lower arms are parallel to floor
8. At the end of the forth rep, lower dumbbells to arms’ length.
9.Do 4 partial reps from arms’ length to where your lower arms are parallel to floor.
10. 12 reps complete one set
11.Inhale up, Exhale down.
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