The lying wide dumbbell curl is all about muscle stretch and contraction while taking advantage oflight weights. This is a finishing exercise that can be used as the last exercise in your bicep routine. Grab a pair of light dumbbells and lay down on your back on a flat bench.

Using a neutral grip (palms facing your body), extend your arms straight out to your side.

Your wrists, elbows and shoulder should be in line.

Keeping your upper arms fixed, slowly curls the dumbbell in towards your shoulders.

As you do so, twist at the wrist to form an underhand grip.

Squeeze the biceps, and then slowly lower the weight back to the starting position.

Repeat for desired reps.

Exercise Tips:

It's very important that you use a light weight and get the technique right before using a heavier weight.

Your upper arms and shoulders should not move throughout the set. All movement should occur in your forearms.

You should use ultra-slow rep timing to emphasize the stretch and contraction of the biceps.