Biceps curl in the prone position on a flat bench

Main Muscles Affected

• Arm

Exercise Difficulty

Medium difficulty

Performing the biceps curl in the prone position on a flat bench:

1. Grab two dumbbells and assume a prone position on a flat bench
2. Keep your body straight and your legs off the floor
3. Keep your palms facing inwards
4. Flex your forearm and pull both dumbbells towards your shoulders
5. Stay a few seconds and extend your forearm

• Slip down arch your back
• Swing with your arms.