Lying Supine Dumbbell Curl
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.
How to program the Lying Supine Dumbbell Curl
Sets and reps
As an isolation movement, the Lying Supine Dumbbell Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Supine Dumbbell Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Lying Supine Dumbbell Curl work?
The Lying Supine Dumbbell Curl primarily targets the Biceps.
What equipment do I need for the Lying Supine Dumbbell Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Lying Supine Dumbbell Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
