Dumbbell Lying Supine Curl
Build bigger biceps lying down! This dumbbell curl variation isolates your muscles for maximum growth.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by selecting a pair of dumbbells with an appropriate weight for your fitness level.
2. Lie down on a flat bench with your back flat against the pad and your feet planted on the floor for stability.
3. Hold the dumbbells with a neutral grip (palms facing each other) at arm's length above your shoulders.
4. Keeping your upper arms stationary and close to your torso, bend at the elbows to lower the dumbbells slowly until they are at either side of your head.
5. Curl the weight up by flexing the biceps and returning to the starting position. Keep the movement controlled and avoid using momentum.
6. Pause briefly at the top of the movement, squeezing your biceps.
7. Slowly lower the dumbbells back to the starting position.
8. Repeat for the desired number of repetitions and then carefully place the weights back on the ground, or if you can, have someone assist you by handing them the weights to avoid strain.
Make sure to keep your elbows still throughout the exercise, and move only your forearms. Maintain control and do not allow the dumbbells to swing. Adjust the weight if you cannot perform the exercise with good form.
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