Lying Supine Dumbbell Curl

Instructions

Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
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.
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.
Return back to the starting position very slowly.

Frequently asked questions

What muscles does the Lying Supine Dumbbell Curl work?

Lying Supine Dumbbell Curl primarily targets the Biceps. This makes it an effective strength exercise for building biceps development.

What equipment do I need for the Lying Supine Dumbbell Curl?

You will need a dumbbell to perform the Lying Supine Dumbbell Curl. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Lying Supine Dumbbell Curl suitable for beginners?

Yes. The Lying Supine Dumbbell Curl is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Lying Supine Dumbbell Curl a compound or isolation exercise?

The Lying Supine Dumbbell Curl is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Lying Supine Dumbbell Curl?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Lying Supine Dumbbell Curl?

Good alternatives include the Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Barbell Curl. These exercises target similar muscle groups (Biceps) and can be substituted based on available equipment or training preference.

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