Dumbbell Lying Supine Curl

Muscles worked

Setup

1. Lie flat on your back on a horizontal bench with your head and torso fully supported.
2. Hold a dumbbell in each hand with your arms hanging straight down toward the floor off the sides of the bench.
3. Position your palms so they are facing forward (supinated grip) and place your feet flat on the ground for stability.

How to do it

1. Exhale and curl the weights toward your shoulders by flexing the elbows, keeping your upper arms stationary and perpendicular to the floor.
2. Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
3. Inhale and slowly lower the dumbbells back to the starting position using a controlled 3-second tempo.
4. Ensure your arms reach full extension at the bottom to maximize the stretch on the bicep fibers.

Form checklist

• Keep your elbows fixed in space; do not let them drift forward or backward as you curl.
• Maintain a flat back against the bench to prevent arching or using momentum.
• Keep your wrists neutral and avoid 'flipping' them at the top of the movement.
• Ensure the movement is slow and controlled, avoiding any swinging of the weights.

Pro tips

• Focus on driving your pinky fingers toward the ceiling at the top of the rep to maximize bicep supination and peak contraction.
• Imagine your upper arms are pinned to an invisible wall to ensure pure elbow flexion without shoulder involvement.

Make it harder

• Add a 3-second pause at the midpoint of the lowering phase to increase time under tension.
• Perform the movement unilaterally (one arm at a time) to increase the stability demand on your core and focus on the mind-muscle connection.

Frequently asked

What muscles does the dumbbell lying supine curl work?

The dumbbell lying supine curl primarily targets the biceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lying supine curl?

The dumbbell lying supine curl uses dumbbell.

Is the dumbbell lying supine curl good for beginners?

Yes. The dumbbell lying supine curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Band Curl To PressBeginner · biceps and pectorals
• Barbell Lying Biceps CurlIntermediate · biceps
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps