maratoolLying Supine Biceps Curl with Dumbbell
How to do the lying supine biceps curl with dumbbell
- This is another biceps exercise where you lay down to isolate the muscles you are working. This is an advanced exercise.
- Lie on a flat bench with your head at one end and your feet planted firmly on the floor.
- With a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench.
- Slowly raise your arms up until they are level with your chest.
- Curl the dumbbells by twisting your palms, so that your forearms touch your biceps.
- Slowly lower your arms to the starting position.
- Note: Practice the motions of this exercise with light weights to become familiar with the movements.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Every exercise for:Biceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the biceps too, using equipment this one does not:
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.