Dumbbell Lying Femoral

Instructions

1
Lie prone on a flat bench with chest supported, feet planted on floor, arms extended downward with dumbbells held at sides using neutral grip
2
Position yourself face-down on the bench with upper body supported and legs extended behind. Grip dumbbells with neutral hand position (palms facing inward) with arms hanging naturally beneath shoulder level
3
Lower the dumbbells in a controlled manner by extending the elbows, allowing the weights to descend toward the floor while maintaining a neutral wrist position and slight elbow bend at the bottom
4
Curl the dumbbells upward by flexing the elbows, driving through the biceps to lift the weights toward shoulder height, maintain neutral grip throughout, and return to starting position with controlled tempo
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid
EQUIPMENTDumbbell
DIFFICULTYIntermediate

Overview

Focusing on the Dumbbell Lying Femoral allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Dumbbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Significantly enhances the structural integrity and power of the Biceps Brachii.
  • Improves overall Thighs stability and proprioception during heavy loads.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Biceps Brachii and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Dumbbell.

Exercise Variations

  • Dumbbell Dumbbell Lying Femoral
  • Cable Dumbbell Lying Femoral
  • Banded Dumbbell Lying Femoral

Beginner Tips

If you are new to the Dumbbell Lying Femoral , focus on mastering the movement pattern with zero weight before adding Dumbbell.

Frequently Asked Questions