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Roll Biceps Lying on Floor

Roll Biceps Lying on Floor

The "Roll Biceps Lying on Floor" exercise is a fantastic workout that targets the biceps muscles in your upper arms. It is a variation of the traditional bicep curl exercise and offers a unique twist to help enhance muscle strength and definition. This exercise can be performed with dumbbells or resistance bands, making it suitable for both home and gym workouts. By lying on the floor, you provide a stable base for your body, ensuring proper form and alignment throughout the movement. This exercise primarily isolates the biceps, allowing you to focus on maximizing the contraction and building lean muscle. Engaging your biceps through a full range of motion during the "Roll Biceps Lying on Floor" exercise helps to effectively work the entire muscle group. This means that along with your biceps brachii, which is responsible for the flexion of your elbow joint, you also engage the brachialis and brachioradialis muscles, further enhancing the development of your upper arms. Incorporating exercises like the "Roll Biceps Lying on Floor" into your regular workout routine can contribute to improved arm strength and aesthetics. Remember to start with lighter weights or resistance bands, gradually increasing the load as you become more comfortable. Also, ensure you maintain proper form throughout the exercise to avoid any unnecessary strain and reduce the risk of injury.


  • Start by lying flat on your back on the floor.
  • Extend your arms straight above your head, palms facing up, and legs straight out in front of you.
  • Keeping your elbows slightly bent, slowly raise both arms up towards the ceiling, focusing on contracting your biceps.
  • Continue to curl your arms until your hands are directly over your shoulders.
  • Pause for a moment at the top of the movement, squeezing your biceps.
  • Slowly lower your arms back down to the starting position, maintaining control and tension in your biceps.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Ensure a proper warm-up before starting the exercise to prepare your muscles.
  • Focus on maintaining strict form and avoid using momentum to engage the biceps effectively.
  • Control the movement throughout the exercise by lowering the weight slowly and in a controlled manner.
  • Engage your core muscles to maintain stability and prevent excessive arching of the back.
  • Modify the exercise by adjusting the weight or using resistance bands to make it more challenging or easier, depending on your fitness level.
  • Try different grip variations, such as underhand or overhand grip, to target different areas of the biceps.
  • Incorporate this exercise into a well-rounded biceps training routine that includes a variety of exercises and angles.
  • Ensure you are eating a balanced diet with enough protein to support muscle growth and repair.
  • Give your muscles enough time to recover between workout sessions to avoid overtraining.
  • Consult with a fitness professional to ensure you are performing the exercise correctly and to tailor it to your specific needs and goals.


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