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Lying Biceps Curl (Arms Down)

Area Targeted: Biceps

Lying Biceps Curl With Arms Down is one of the best exercises that you can do to build your Biceps. Not only does it isolate your Biceps since the rest of your body is stabilized, but it is great for individuals who have spine issues since it does not create Spinal Compression.


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: Attach each end of the band(s) to a handle.

Body Positioning: Grip a handle in each hand and lay on your back with your feet 1 to 2 feet away from the door. Your knees should be up and feet flat on the floor. Start with your arms straight and tight to your body with palms facing up.


Pull the handles and bend your arms until your hands are directly over your chest.


1. Keep your upper arms down against the floor during the entire movement.

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