Blast Your Biceps with the Lying Bicep Dumbbell Curl
Blast Your Biceps with the Lying Dumbbell Curl
If you’re looking to build impressive biceps, you could do worse than follow the advice of Dr. Mike Israetel, a competitive bodybuilder and sports science PhD. In a recent interview, he revealed the secret to his exceptional arm growth, labeling the lying bicep dumbbell curl as a GOATED exercise. Here’s what you need to know.
How to Execute the Lying Dumbbell Curl
To perform this exercise, follow these steps:
- Begin with a light to moderate weight while focusing on form.
- Lay down with your back flat on a bench and hold the dumbbells with palms facing up.
- With your arms fully extended, curl the dumbbells so that they move towards your shoulders.
- Squeeze your biceps as you reach the end of the curl and return to the starting position.
For muscle building, aim to perfect your form and then gradually increase the weight to safely reach failure or close to failure in the 8 to 12 rep range. Work towards three solid sets, keeping your elbows static and only allowing your forearms to move.
Why are Lying Bicep Curls Effective?
Dr. Mike Thurston explains that lying bicep curls are so effective because they are a great isolation exercise, preventing "cheat movements" where you gain momentum from elsewhere. When your back is flat against the bench, you can’t swing or shift around like you can while standing, so lying down forces your biceps to take on more of a load. "This creates constant tension, which leads to better muscle activation and growth," says Thurston.
Conclusion
In conclusion, the lying bicep dumbbell curl is a powerful exercise that can help you build impressive biceps. By following Dr. Mike Israetel’s advice and perfecting your form, you can achieve maximum results. Don’t be afraid to try this exercise and see the results for yourself.
Frequently Asked Questions
Q: What is the GOATED exercise?
A: According to Dr. Mike Israetel, the lying bicep dumbbell curl is the GOATED exercise for building impressive biceps.
Q: How do I know if I’m doing the exercise correctly?
A: Pay attention to your form and make sure to keep your elbows static and only allow your forearms to move.
Q: How many sets and reps should I do?
A: Aim for three solid sets, working towards failure or close to failure in the 8 to 12 rep range.
Q: Where can I find more fitness tips and advice?
A: Follow Dr. Mike Israetel on Instagram and Mike Thurston Coaching for more terrific tips and advice.