Lying Supine Dumbbell Curl
How to do the Lying Supine Dumbbell Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
,
Dumbbell
How to do the Lying Supine Dumbbell Curl
- 1
Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
- 2
Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
- 3
While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go. Once you cannot go down any further, lock your upper arms in that position and that will be your starting position.
- 4
As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the hands face up. Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a second. Tip: Only the forearms should move. Upper arms should remain stationary and elbows should stay in throughout the movement.
- 5
Return back to the starting position very slowly.
Log it, see it on your body.
Every Lying Supine Dumbbell Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Lying Supine Dumbbell Curl: common questions
What muscles does the Lying Supine Dumbbell Curl work?
The Lying Supine Dumbbell Curl primarily works the Biceps.
Is the Lying Supine Dumbbell Curl suitable for beginners?
Yes. The Lying Supine Dumbbell Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Lying Supine Dumbbell Curl?
To do the Lying Supine Dumbbell Curl you'll need a dumbbell.
Is the Lying Supine Dumbbell Curl a compound or isolation exercise?
The Lying Supine Dumbbell Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Lying Supine Dumbbell Curl with correct form?
Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs. Follow the full step-by-step above for the complete movement.
Log your Lying Supine Dumbbell Curl sets, free.
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