Lying Supine Dumbbell Curl
Muscles worked
Instructions
- 1Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
- 2Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
- 3While 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.
- 4As 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.
- 5Return back to the starting position very slowly.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying Supine Dumbbell Curl
The lying supine dumbbell curl uses the floor or a flat bench to create an unusual biceps stretch, with the arms extended behind the torso before the curl even starts. This forced bottom position significantly increases tension at the start of the movement, a phase often neglected in standard standing curls. The wrist rotation at the top (supination) maximizes contraction of both the short and long heads of the biceps. It's a less common but highly effective exercise to break the routine of standard curls and stimulate the biceps differently.
check_circleBenefits
- check_circleUnusual, deep biceps stretch at the bottom
- check_circleIncreased tension right from the start of the movement
- check_circleFully engages both the short and long heads
- check_circleGreat variation to break the routine of standard curls
lightbulbExecution tips
- lightbulbLock in the bottom position solidly before starting the curl
- lightbulbRotate the wrist gradually throughout the lift
- lightbulbKeep the elbows tucked close to the torso
- lightbulbLower very slowly to make the most of the stretch
warningCommon mistakes
- warningNot locking the bottom position before starting
- warningCurling up too fast without control
- warningLetting the elbows drift away from the torso
- warningSkipping the wrist rotation
helpFrequently asked questions
What should I lie on for this exercise?expand_more
A flat bench or even the floor works, as long as the arms can lower freely behind the torso.
Why is this exercise less common?expand_more
It requires decent shoulder mobility to hold the bottom position, making it slightly less beginner-friendly.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.