Lying Supine Dumbbell Curl
The Lying Supine Dumbbell Curl isolates the Biceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Lying Supine Dumbbell Curl work?
The Lying Supine Dumbbell Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Lying Supine Dumbbell Curl good for beginners?
Yes, the Lying Supine Dumbbell Curl is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Lying Supine Dumbbell Curl?
You need dumbbell to perform the Lying Supine Dumbbell Curl. Most commercial gyms will have this available.
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